BODY PUMP TECHNIQUES
Correct form in a BodyPump class is vital for maximizing the training effect and reducing the risk of injury. Les Mills International choreography consultant and physiotherapist, Bryce Hastings, outlines the latest technique guidelines for each track of a BodyPump class.
SQUATS
Back Position
CorrectSquats_Back Position
You need to maintain a neutral spine during any exercise that loads the lumbar region. It is particularly important to maintain a slight lordosis (inward curve) in the lumbar spine, with engaged abdominals, to stabilize this region during the squat track. Once stable, the movement occurs simultaneously through the hips, knees, and ankles, with the lumbar spine maintaining its neutral alignment. Any movement of the lumbar spine during the squat would endanger the discs and facet joints in this region.
Knee movement
IncorrectSquats_Knee movement
The knees should be bent no more than 90º at the bottom of the squat. This range protects some of the vulnerable soft tissues within the knee joint. Squatting any deeper than this increases the potential for joint shearing, endangering the cartilage.
Whether or not the knees should track forwards over the toes is dependent on lever length. Variations in length of the three levers involved with squatting (i.e., the tibia, femur, and trunk) will affect the amount of forwarding excursion of the knees over the feet. As long as participants are controlled in their execution and are stopping at 90º, there is little need for concern if their knees track forwards slightly over their toes.
For people with longer legs, laterally rotating the hips and using a slightly wider stance will often assist. Trying to keep the forward incline of the tibia the same as that of the trunk will also help.
Foot position
Foot position can provide the key to minimizing stresses on the lower back. The feet should be at least shoulder-width apart and turned out slightly, as this allows the lower limb to move more freely. Positioning the feet too close together pushes the hips too far back during the squat action, creating excessive forward incline of the trunk, which greatly increases the loads on the lower back.
Elbow position
The elbows must maintain their alignment directly under the bar during the squat action (i.e., no rocking of the elbows forwards and back on the ascent or descent). This helps facilitate the thoracic extensors that help to support the upper back. If you cannot achieve this position - i.e., elbows drop back behind the bar due to shoulder restrictions - you should consider a front squat (with the plate across the chest) as an option.
THE CHEST
Range of motion
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Chest_Range of Motion
One of the most common injuries from resistance training would have to be rotator cuff strain of the shoulder, with bench press being a major contributor. The key to preventing these injuries is a carefully selected range of motion. The bar should stop at least a fist distance from the chest in the eccentric (downward) phase of the movement. Bringing the bar down any lower creates excessive stress on the cuff tendons as the elbows migrate back beyond the mid-frontal plane. The elbows should be bent at approximately 90º at the bottom of the movement. Therefore the bar is held with the hands slightly wider than shoulder-width apart.
Wrist position
The weight of the bar should be taken through the heel of the hand not further up the hand towards the fingers. This results in hyperextension of the wrist and can compress vulnerable joint tissue.
Back position
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Chest_Back position
The spine should be neutral when lying on the step bench. To measure this, slide the fingers under the curve of the lower back at the level of the belly button. Your fingers should fit snugly under the back up to the level of the knuckles. An excessive curve where the hand can slide right under the back will destabilize the lumbar spine during the press action. Once a neutral spine is achieved, the lower abdomen is drawn in to activate the inner unit, which will support the spine.
Foot position
The feet should be positioned flat on the floor approximately shoulder-width apart. If you find your back is excessively arched it may be easier to place your feet on the edge of the bench, which will help to reduce the lordosis.
BACK
Lower Back
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Back_Lower back
Once again, maintenance of a neutral spine is vital. A slight inward curve in the lower back along with good abdominal support will ensure safety while inclining the trunk forwards during deadlifts, dead rows, and bent-over rows.
The bar should be lowered no further than knee height. Any lower than this may cause you to round your spine, increasing the load on the lumbar discs. The trunk is inclined forwards to approximately 40-50º off vertical. If you cannot maintain a neutral spine to this point, reduce your depth of the movement to suit your own ability to hold lordosis.
Knee position
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Back_Knee position
The knees should be bent at approximately 20º. This allows the gluteus maximus to be engaged to help support the lumbopelvic region. Slight knee flexion also reduces tension in the hamstrings, allowing a free range of motion through the hips - once again allowing the lower back to remain neutral.
LUNGES
Knee tracking
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Lunges_Knee tracking
Perfect knee positioning in the lunge track is necessary to reduce the load on the patellofemoral joint. The knee should remain directly above the ankle and not push forwards during the lunge. This reduces the amount of knee flexion and reduces the compressive forces behind the knee cap. Both knees should be aligned with the middle of the foot to avoid rotation, which can also increase joint stress.
Pelvic alignment
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Lunges_Pelvic alignment
The pelvis must be kept square to the front during lunges. There is a tendency to sometimes twist the pelvis towards the back leg. This rotation creates the need for a counter-rotation within the spine, thus creating a cork-screw effect. This once again can stress the discs and facet joints in the lumbar region. Ask your instructor about the 90-90 setup rule, which will enable you to correctly determine the foot position necessary for a lunge. Also, the back must be upright with the bar supported by the shoulders. Avoid leaning forward and supporting the bar with the neck.
SHOULDERS
Front raise
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Shoulders_Front raise
Although a controversial exercise, frontal raises certainly load the anterior deltoid and are commonly seen in gyms all around the world. The elbows must be bent to reduce the length of the lever arm, making it easier for the shoulder girdle stabilizers. Each phase of the movement should be carefully controlled to avoid trunk sway. The bar or plate should be lifted no higher than the shoulders.
Upright row
The keys to safe execution include: only lifting the bar to the lower chest; keeping the elbows slightly forward directly over the bar and the hands approximately hip-width apart. The upper back stabilizers must be engaged to allow the shoulder blades a free passage to assist the movement.
Lateral raises
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Shoulders_Lateral raises
The elbows are once again kept slightly forward in the plane of the scapula. This allows a greater contribution from the rotator cuff, creating stability at the shoulder joint. The elbows are bent once again to reduce lever length and shoulder joint stresses. The movement stops when the elbows reach shoulder height. The lateral raise is often combined with a lateral rotation action to gain further stability from the rotator cuff.
TRICEPS
Tricep Press
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Triceps_Tricep Press
The press action for the triceps is performed with the hand placement narrower than that for the bench press. The bar is held in a shoulder-width grip. Care is taken to avoid hyperextension of the wrist as mentioned in the bench press section. The bar is lowered in an arcing movement until the elbows reach the level of the bench.
Dips
When executing the dip, the buttocks are kept close to the bench to avoid hyperextension at the shoulder. The chest is elevated with the elbows pointed to the rear of the bench.
Kickbacks
Care must be taken with kickbacks to again not over-extend the shoulder - this is prevented by inclining the trunk forwards. Kickbacks are therefore performed in kneeling or while resting the opposite elbow on one knee. The elbow is extended with maximum resistance achieved when the forearm is horizontal.
BICEPS
Bicep curls
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Biceps_Bicep Curls
Bicep curls are executed with the elbows maintained in a fixed position next to the trunk. The bar is held with the hands slightly wider than hip-width to allow for the natural carrying angle at the elbow. The curling movement is performed in a controlled manner with careful weight selection to minimize trunk sway.
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Biceps_Incorrect Bicep Curl