Master Your Form: Stop Guessing, Start Lifting Right
Wrong form is why you’re hurting, not getting results. I’m a National Powerlifter, and I don't believe in wasted effort. Here is how you move the right way.
The Spoto Press is a great bench press variation to build stability and power. The key is to pause the bar just above your chest, maintaining tension, before pressing up. This helps you overcome sticking points in your regular bench press.
To get the full benefit of an incline walk, you must stop holding onto the treadmill. Leaning on the handles takes the load off your body, reducing the effort and calorie burn. Let go and feel the difference in your cardio workout.
The bicycle crunch is not a race. Rushing the movement uses momentum, not your core. Slow down, control the twist from your torso, and focus on the mind-muscle connection to actually strengthen your abs.
The shoulder press is a fantastic upper body builder, but incorrect form can lead to injury. This video breaks down the proper technique, common mistakes like flaring the elbows too wide, and how to fix them for safer, more effective shoulder training.
Are you feeling your back more than your lats during one-arm rows? You're likely using momentum. Slow down, keep your core tight, and pull with your elbow to properly engage the target muscles. Quality reps are better than quantity.
If you have knee pain, strengthening the muscles around the knee is crucial. This video demonstrates key exercises like squats, leg extensions, and RDLs that build your quads, hamstrings, and calves to protect your knee joints.
If you're swinging the weights during a reverse fly, you're using momentum and not your rear delts. Slow the movement down, control the weight, and focus on squeezing your shoulder blades to make this exercise effective.
About this collection
Most people in the gym are just moving weight from point A to point B without any idea if it’s actually hitting the target muscle. If you’re doing shoulder presses and your back is arching, or if you’re rushing your deadlifts, you aren't training—you’re just practicing bad habits. My job is to fix your form so you can actually lift heavier, pain-free, and see the strength gains you’re chasing.
Why Your 'Technique' Might Be Killing Your Progress
I see it every day. People come to me with knee pain, back issues, or zero muscle growth, all because they’re doing the work but in the wrong way. If you are swinging weights during a reverse fly or leaning on the treadmill handles while doing an incline walk, you are actively cheating yourself out of results.
Common Mistakes You Are Likely Making:
- The Shoes: Please, stop lifting in cushioned running shoes. If you are doing squats, lunges, or deadlifts, you need a flat, stable base. Squishiness under your feet leads to instability, and instability leads to injury.
- The Momentum Trap: If you have to swing your body to get a dumbbell up, the weight is too heavy. Stop letting your ego pick the weight. Control the movement, especially the eccentric (lowering) phase. That is where the muscle building actually happens.
- The 'Rushing' Habit: You are not in a race. Whether it’s a bicycle crunch or a heavy deadlift, take a breath. Reset your core. Brace. Then execute. If you can't control the rep, you shouldn't be doing it.
My Approach to Correction
I don't just tell you 'do this.' I explain why you shouldn't do that. Whether it’s fixing your Spoto press to nail your bench stability or teaching you how to properly engage your lats during rowing, my goal is to make you autonomous. I want you to walk into any gym in India, pick up a weight, and know exactly how to use it safely and effectively. You don't need fancy equipment—you need a better understanding of how your body moves.
Shikha Singh
I’m Shikha. At 46, I’m still hitting PRs on the platform, and I’m here to make sure you don't waste time with 'junk volume.' If you’re tired of following generic Insta routines that leave you injured instead of strong, let’s get to work.
What are you trying to improve today?
Search for specific exercises or common training problems.
More from Online Strength & Nutrition Coaching for Women by Shikha Singh