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What posture checkpoints should I be aware of during movement?

When people I don't even know find out I am a trainer, they often ask for a quick pointer in regards to "strength" training at the health club.  I give them two things to focus on.  First - set & maintain your posture throughout the movement.  Secondly - move the weight slow & controlled.  Of course for functional training movements, the pointers are a bit different as there is need for more dynamic movement.

There are five checkpoints to keep in mind when performing any activity. Look for the following:

  • Feet – should be facing forward, hip width apart
  • Knees – should have a soft bend and not turn inward
  • “Lumbo-pelvic-hip complex” (ie: hips and low back) – should be neutral with a minimal arch in the lower back
  • Shoulders – should be pulled back and remain relaxed (not lifting up towards the ears)
  • Head – should be neutral and not pushing forward.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.