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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