Most common mistakes that are done while training back – Back muscles are one of the biggest and complex muscle groups in the human body. If we closely look into the back muscles, it is actually a group of several big and small muscles.
- teres major
- erector spine
- teres minor
lati simous dorsi and the muscle group all function as major back muscles. Now training your back is not that easy as it looks. Many of the guys also do not follow the accurate technique while training their back and end up facing injury to their body.
The deadlifts and rows are the most butchered on a back day. As a result, they often incur some serious injuries and guys screw up their spinal ligaments too. Here are 5 most common mistakes people used to make while working the back.
#1 Avoiding Scapula Retraction
Maintaining the back and Scapula retraction allows your spine to maintain the neutral position while performing any exercise. Now, if you are keeping the spine loose while lifting more heavier or moderate puts extreme stress on lower back ligaments, which makes your back highly prone to an injury. Now, On the other hand, while keeping the spine tight and in proper position maintaining the scapula retraction, the back muscles take charge and the ligaments move into a safer position.
#2 Hyper-Extending the Spine
Hyperextension of the spine-This is one of the most common mistakes that people make. Be it during back extension exercises or deadlights, people often tend to go beyond the healthy joint range and as a result, injure themselves. Please do understand the fact that hyperextension is not a safe posture for your spine especially if you are adding some resistance to it. Hyper-extension puts extreme stress on the posterior vertebral and can lead to slipped discs.
#3 Skipping Shoulder Mobility Drills And Dynamic Stretches
Now, you must be thinking that why the hell shoulder drills are needed on a back day. Now, here we are providing you the answer to this question. Now, what happens is that most of the back muscles coincide with the shoulder griddle. Now, lack of tight muscles and shoulder mobility can lead to shoulder and back injury.
Dynamic stretches and Mobility drills enhance joint mobility, fascia elasticity and range of motion which further minimizes the probability of an injury.
#4 Excess Use of Belts and Straps
Now, many people use belts and straps even when they are lifting the very light weight. Now unless you have any medical reason, using straps and belts all the time is not a smart way to train our body. Now, what do belt and strap does, is they create intra-abdomen air pressure that protects our spine while lifting heavy weights in the gym? Similarly in the case of straps, using them all the time reduces the raw grip of the body. So, you must restrict the use of belts and straps. Only use these in extreme medical condition, otherwise, go without belts and straps.
#5 Extremely Wide Grips
Now, the most common mistake that is done by almost all the people is that they use extreme wide grips while doing pull ups. Now what they think is if they do pull-ups with the extreme wide grip they will have broader lats. Infect, they may end up in injuring their shoulders. So, you all must avoid extreme wide grips. The optimal wide group is good to go for good lats and will help in the prevention of the injury.
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