At the beginning of every new year, there is always that common question we ask: “What’s your Resolution going to be for this year”? It’s great to have resolutions, but they do not mean anything unless they are realistic and if we are committed to achieving them over the course of the entire year.
Since last year was 2020, the old adage “Hindsight is 20/20” definitely comes to mind. I hope that by reflecting back a year, with all the unexpected changes we’ve experienced, there are some positive take-a-ways that you’ve learned or accomplished. As we embark into this brand new year, let’s apply how “Hindsight is 20/20” can make 2021 a better year for all of us.
There is no question that our added time at home has changed our daily routines and activities. On a positive note, it certainly gave us more opportunity to be at home and stay fit using our Total Gym. So, as common as the resolution for 2021 may be to get in better shape, the availability of the Total Gym at home can really help us achieve this goal.
As it relates to Total Gym, I have noticed a common thread to the importance of performing certain exercises on the equipment properly. There are many exercises to discuss and offer proper technique tips. So I’ve short listed the top 3 exercises, with the most used accessories, to examine common mistakes made followed by simple corrections to improve your form so that you can get the most out of your Total Gym workouts.
Exercise: Pull Over Crunch
The Pull Over Crunch is a Total Gym classic exercise that primarily strengthens and conditions the shoulders and core. When done properly, the is a favorite ‘go-to’ movement to maximize your workout time.
• Arching the spine when the arms extend
• Working at too high of an incline
• Straining the neck
• Stabilize the shoulder joints
• Set the incline lower and work slower
• Keep the core engaged and initiate the movement with the lats
Exercise: Single Leg Squat Variations
Squats… the most common exercise for any leg workout, warm-up, and is a part of pretty much every workout. Whether you’re performing a standard squat or you get fancy by performing a single leg version, how you set up, position your body, and execute the movement is crucial to receiving the exercise benefits. There’s more to it than just bending and straightening your legs. The biomechanics behind the movement has to be on point or you could set yourself up for potential injury.
• Foot placement on the Squat Stand
• Body position on the Glideboard
• Improper Knee Tracking
• Proper foot placement on your Squat Stand and adjusting the weight distribution
• Body positioning on the Glideboard for your height
• Proper spinal alignment and knee tracking
LEG PULLEY SYSTEM
Exercise: Getting On / Off of the Glideboard with the Leg Pulley
The Leg Pulley System is an excellent attachment to perform leg movements that strengthen, lengthen, stabilize, mobilize, and improve unilateral range of motion occurring at the hip joint. Many of these movements are Pilates based and can mimic
‘Pilates Reformer’ equipment on your Total Gym.
• Sitting on the Glideboard and trying to shift into a position
• Improper body positioning on the Glideboard
• Incline is too high
• Learning the set up and how to mount the Glideboard based on the exercise
• Understanding how to adjust the torso on the Glideboard for side lying, supine, and prone positions
• Stabilize the core to perform each leg pulley exercise
The next time you perform any exercises using these accessories, pay attention to your body positioning and how the exercise feels when performing it. Sometimes we need to regress to progress. Therefore, understanding the common mistakes will make you more aware of your own set up and allow you to focus on performing each rep with proper form, even if it is at a lower incline level or speed.
Be sure to check out the video demonstrating these three common mistakes and their corrections to enhance your Total Gym experience!