Form

wishfullthinking79

I know that form is very important when working out and if I didnt already know this I definitely would after browsing the this forum. So I have a question. How do I ensure that I do have the correct form? I have been trying to watch videos but I read that that really is not a good way. I do not want to be doing it all wrong. *sigh*

There is a trainer at PF. Any time I have asked him anything I felt like he was very judgemental and really rubbed me the wrong way. The trainer before him was wonderful. nOw he has discouraged me from doing any weight training that doesnt involve the machines. I could attempt to ask him to simply just show me the correct form and not allow him to push back. <--not sure that will work. Or I could just ask complete strangers. I have dont this but no one wants to be bothered when they are in the groove. I do not even like to be bothered.

A personal trainer is out of the question because I am a poor college student.

rileyes

I have filmed my lifts from various angles. I corrected my head position and knee alignment after comparing my movements with YT videos.
Allan Thrall has some good videos for form. And you can post your lift here for critiques.

As far as asking a trainer at PF? I wouldn't bother. For me it is like asking a kid who works at Home Depot for advice on construction practices.

Cherimoose

Great advice above. Video yourself, and post the vids here for others to critique. Don't ask people at the gym, no matter how nice their physique, unless they have credentials like a good PT certification or a degree in kinesiology.

wishfullthinking79

@rileyes Yeah I kinda figured that would be said about the PF trainer. I think the gym is good for my needs. I just wish there was someone knowledgeable. There isn't even a trainer there when I am there because I hit the gym at 415 -430 and I workout alone. So I dont know how I would film it. I can presume that I need to be critiqued. I already have the worst posture. I am gonna tell my boyfriend to buy me some sessions with a trainer for my graduation present. That might fly. Lol..
I go to Florida the 2nd week of June. I will be there for 53 days. Now last summer I didn't go to the gym because I had just injured my knee. The summer before I worked out religiously no matted where we were. I would use the hotel gym if I had to. I worry it will fall to the waste side while there. Or maybe I would have better luck there. Who knows. I just need to get this routine down so I can continue to work it.

hill8570

Agree with videoing from a few angles (it's really hard to make a judgement call from a single angle, unless form is just atrocious). I'll generally just prop up my phone on a handy bench (2 1/2 pound weights make great props) and film away. The Eat/Train/Progress group has a forum dedicated to form critiques, and there are a number of folks there who really know their stuff.

Cherimoose

wishfullthinking79 wrote: »

I hit the gym at 415 -430 and I workout alone. So I dont know how I would film it.

You just prop your phone on something. If you don't have a phone with a camera, you can get one cheap at thrift stores or garage sales. Place the camera about midway up where the "action is". On a shoulder press, that's around chest level and on a squat it's around waist level. For squats, take both a front & side shot.

wishfullthinking79 wrote: »

I would use the hotel gym if I had to. I worry it will fall to the waste side while there. Or maybe I would have better luck there.

I'd say it will be determined more by commitment to goals than luck.

MelissaPhippsFeagins

wishfullthinking79 wrote: »

@rileyes Yeah I kinda figured that would be said about the PF trainer. I think the gym is good for my needs. I just wish there was someone knowledgeable. There isn't even a trainer there when I am there because I hit the gym at 415 -430 and I workout alone. So I dont know how I would film it. I can presume that I need to be critiqued. I already have the worst posture. I am gonna tell my boyfriend to buy me some sessions with a trainer for my graduation present. That might fly. Lol..
I go to Florida the 2nd week of June. I will be there for 53 days. Now last summer I didn't go to the gym because I had just injured my knee. The summer before I worked out religiously no matted where we were. I would use the hotel gym if I had to. I worry it will fall to the waste side while there. Or maybe I would have better luck there. Who knows. I just need to get this routine down so I can continue to work it.

Ask the boyfriend to watch the videos then film/watch you and help you make corrections.

piperdown44

A good vid showing form, like Allen Thrall, will have cues that you can work on. Things like head looking straight forward, chest out, etc. Rippetoe has some good ones too. Follow the cues all the time, soon they will be second nature.
I vid some of my lifts to get feedback from some powerlifters I know. They've been helpful in correcting form issues.
For example, I completely rebuilt my deadlift from where it was a year ago. Wasn't a problem and helped me move forward to heavier lifts.

chunky_pinup

If you're a college student, do you have a campus gym available to you? You might get better feedback from people who work there, as opposed to some kid working at PF.

wishfullthinking79

@chunky_pinup there is no gym because I go to an anex of the main college. @MelissaPhippsFeagins I cannot get my boyfriend to go to the gym with me. He doesnt care what he looks like. He thinks he looks fine. I use to ask him to go but I got tired of the no's. The other day when my son and I were doing ppushups my son challenged him saying he bet he could do 10. He did try. I think he may have stopped at 8 though. He doesnt want to work out with me and he doesnt want to eat healthy with me. SO I just let him do him. My friends use to go with me but none of them willl get up that early to go.

All this talking about trainers and stuff made me look some up. How do you know if someone is really good or if they just do the new craze and is going to take my money and teach me nothing.

I have aggrevated my foot somehow. I didnt go to the gym this morning because I have a paper to write. So it doesnt make sense that it is hurting today. It hurts just like it did before I found out that I fractured it. I definitely need some direction. I have hurt myself twice. The gym is the only place it could of happened both times. YOu would think I am some kind of drinker who falls out ad hurts herself. All images look fine. I take a ton of vitamins. defintely ones for your bones. I am inexperienced and lack knowledge when it comes to really working out and pushing myself.

wishfullthinking79

Cherimoose wrote: »

wishfullthinking79 wrote: »

I hit the gym at 415 -430 and I workout alone. So I dont know how I would film it.

You just prop your phone on something. If you don't have a phone with a camera, you can get one cheap at thrift stores or garage sales. Place the camera about midway up where the "action is". On a shoulder press, that's around chest level and on a squat it's around waist level. For squats, take both a front & side shot.

wishfullthinking79 wrote: »

I would use the hotel gym if I had to. I worry it will fall to the waste side while there. Or maybe I would have better luck there.

I'd say it will be determined more by commitment to goals than luck.

Oh I am committed. But I have to use someone elses car when I am there. two summers ago my aunt slept until noon. SO i had no problems taking her car. This past summer that wasnt the case.

When I mentioned luck I meant luck in finding someone to help me.

LKArgh

wishfullthinking79 wrote: »

I know that form is very important when working out and if I didnt already know this I definitely would after browsing the this forum. So I have a question. How do I ensure that I do have the correct form? I have been trying to watch videos but I read that that really is not a good way. I do not want to be doing it all wrong. *sigh*

There is a trainer at PF. Any time I have asked him anything I felt like he was very judgemental and really rubbed me the wrong way. The trainer before him was wonderful. nOw he has discouraged me from doing any weight training that doesnt involve the machines. I could attempt to ask him to simply just show me the correct form and not allow him to push back. <--not sure that will work. Or I could just ask complete strangers. I have dont this but no one wants to be bothered when they are in the groove. I do not even like to be bothered.

A personal trainer is out of the question because I am a poor college student.

He is judgemental in what way? If he is like "no, cannot help you", this is a problem. If he is telling you you are not ready for some of the exercises you are attempting to do, or telling you your form is all wrong, he could have a point. It is sometimes very hard to hear something "I really do not know where to start, you are doing it completely wrong, look at your knees, and you are going to hurt your back etc . Try doing X instead, or try with the empty bar", but it is sometimes is exactly what you need to hear.

IILikeToMoveItMoveIt

A second for Alan Thrall. He shows you exactly what it looks like to do good and bad form. I've watched a lot of form videos and never really felt confident about applying it in the gym because of it. Then I watched his videos and I've improved a lot. His videos are educational and entertaining. I never would have even thought I had tight ankles if I hadn't watched his squat videos. Highly recommend.

wishfullthinking79

@aggelikik When I have approached him in the past he has acted like it is an inconvenience for him to be talking to me. I have expressed my interest in the past do to some exercises with the free weights. He has discourage me from doing this. He says I need to use the machines until I have the form down pat. But I do not see how using the machines is going to help me accomplish this. Plus have been using the machines for a long time. I am not trying to do any weight lifting exercises that are for advanced weight lifter. Really they are pretty simple ones with the exception of one. Now if I could just get him to give me some direction on these instead of trying to discourage me from doing them I would be ok. The trainer in the past was so helpful. He was willing to assist me in creating a more advanced routine at the time. Unfortunately he left this past summer. He had me doing a lot of exercises that involved both free weights and machine. But because of the time that lapsed while I was out of the gym due to an injury I forgot what exercises targeted what muscles.

We have created a routine in the past for me to follow. Once I did that for over 8 weeks that is when I told him I wanted to step it up a bit. He just pushed back. When I asked him if he could show me some core exercises he just responded with he didnt do them. I get that advanced weight lifters may not do any exercises that target primarily the core because so many exercises require you to engage your core while performing them anyways. I just do not feel that I am there right now.

Someone on this forum sent me a routine that I could follow that used DB's and machines since PF doesnt have a wide variety of barbells or a squat rack. I am confident that this routine is perfect for me. I think this Friday I will change the tie I go to the gym so I can attempt to set up an appointment with the PF trainer to see if he would be willing to walk through the routine with me. I know most agree that this will not provide me with the necessary direction that could benefit me the most but it is all I got for now. I have even been thinking about going to a different PF to see if the traineer there is more approachable.

LKArgh

wishfullthinking79 wrote: »

@aggelikik When I have approached him in the past he has acted like it is an inconvenience for him to be talking to me. I have expressed my interest in the past do to some exercises with the free weights. He has discourage me from doing this. He says I need to use the machines until I have the form down pat. But I do not see how using the machines is going to help me accomplish this. Plus have been using the machines for a long time. I am not trying to do any weight lifting exercises that are for advanced weight lifter. Really they are pretty simple ones with the exception of one. Now if I could just get him to give me some direction on these instead of trying to discourage me from doing them I would be ok. The trainer in the past was so helpful. He was willing to assist me in creating a more advanced routine at the time. Unfortunately he left this past summer. He had me doing a lot of exercises that involved both free weights and machine. But because of the time that lapsed while I was out of the gym due to an injury I forgot what exercises targeted what muscles.

We have created a routine in the past for me to follow. Once I did that for over 8 weeks that is when I told him I wanted to step it up a bit. He just pushed back. When I asked him if he could show me some core exercises he just responded with he didnt do them. I get that advanced weight lifters may not do any exercises that target primarily the core because so many exercises require you to engage your core while performing them anyways. I just do not feel that I am there right now.

Someone on this forum sent me a routine that I could follow that used DB's and machines since PF doesnt have a wide variety of barbells or a squat rack. I am confident that this routine is perfect for me. I think this Friday I will change the tie I go to the gym so I can attempt to set up an appointment with the PF trainer to see if he would be willing to walk through the routine with me. I know most agree that this will not provide me with the necessary direction that could benefit me the most but it is all I got for now. I have even been thinking about going to a different PF to see if the traineer there is more approachable.

Is this trainer supposed to help random clients? Or is he just the person responsible for the room?
I go to a PF, but I am in a different country, so I do not know if the rules are the same. Here, there are 2 trainers per floor and they are there to show the equipment around to new clients, explain how to use the machines and to intervene if someone is about to get hurt or cause an accident. Realistically, they would never have time to do more than this. If one wants to create a specific routine or to correct form, this can be done, as long as they make an appointment and of course pay for it. I had in the past help from a specific trainer with form and exercise alternatives, but this happened only because I was there at hours where the gym was almost empty, so he would often also lift himself next to the few people that were there at the time.

Buff_Man

Your trainers seem useless. I've never had a trainer but spend a lot of time reading and researching online. Alan thrall, Elliot Hulse give excellent advice. Watch yourself lift in the mirror from the side, focus on how the movements feel. Always keep your core tight, shoulders down and back etc.
I would recommend you research the form for every exercise you want to do and also which exercises you need to support the form in those e.g. deadlift requires, hip flexibility, back and core strength. This was my approach and I am much more confident, I even give advice at my own gym where there are multiple trainers at all times but they never correct bad form for non-clients!

abadvat

Videos and muscle dynamics unless you find someone that you can rely on beside the trainer you mentioned.
Learn the type of exercise you are doing from a text book point of view - which muscle(s) are you targeting and activating?
Once you got that focus on the exercise you are doing - do you feel the same muscles as they are supposed to be activating actually working that exercise?
If yes - you are on track - if not you are off with your position / form.
As anything else - trial and error is your go to!

wishfullthinking79

@aggelikik The trainer at PF is supposed to be available for black card members. You are able to sign up for different time slots that are dedicated to different muscles and you are able to sign up for individual program development. Signing up for the time slots can be inconvenient if there are several people signed up for that time slot. Plus he is not there when I am at the gym and when he is there I am in school, interning or with my kiddo. I keep telling him that I cant wait until he is old enough to go with me.

I have been watching video's because I did not know what some of the exercises were. I just somewhere here in the forum that someone said that is not a good way to learn form. That is what initated my question about it.

giantrobot_powerlifting

Video, IMO, is necessity when learning these lifts. I video as much as I can and analyze it over and over and I am no novice lifter.

If you do take video, post it here. Very supportive thread.

http://community.myfitnesspal.com/en/discussion/911984/form-critique-thread-post-your-videos-here/p1

punkrockgoth

After 5 years of working out and several different gyms and actively looking for the last 3 to hire a trainer, I have finally found one. After literally being laughed at in a couple of different gyms, I prepared the following: "Hi, my name is Sarah, I have been working out for x amount of time, my goals are x, my progress thus far is x, my interests are x, I have done x, of this I have liked/loved/hated x. I would like to work with the trainer x times per week." thinking somehow how I was treated was my fault for being a fat n00b and being better prepared would maybe convince them I wasn't a waste of their time.

Still, emails got ignored, one place took a paper application, looked at it, looked at me, laughed and tossed it in the trash right in front of me, and told that they had no openings (only to discover they were taking on other clients).

And then by fluke at a gym in my workplace, I ended up finding an amazing trainer that really clicked with me and my approach to my goals. I like to have fun and mix things up. For the most part, I am able to work out on my own, I just want a trainer to check in with me once every couple of weeks and give me some guidance and new workout suggestions. She enjoys beer and cake and has other interests besides fitness so our personalities worked well together too. She has a degree in kinesiology and has certifications for kettlebells and personal training. I literally cried when she left that gym, but I tracked her down on Facebook and found out she's doing private training now. She's been great to work with.

My point is, even at gyms that are supposed to be inclusive, a lot of trainers are super elitist and suck. It's kinda like being in a room full of super smart computer people who get super annoyed when you have no idea what they mean by "clearing the cache" or something like that. Sure. It's basic, if you have a background in the subject matter. Not everyone is like that, but sometimes it takes some work to find someone who's willing to meet you at your level.

If the trainer at PF acts like a jerk, don't waste your time. Work on your own and/or watch YouTube videos, find another gym, take classes, see someone outside of your gym if you need to. Reassess as needed.

rileyes

Your first PF trainer was probably fired for showing you the free weights.

Film yourself. I find my IPad with its prop-up case very easy to film my movements. I position it for a diagonal view and the mirror reflection gives me a side view.

shor0814

Buff_Man wrote: »

Your trainers seem useless.

Make him useful, hand him the camera and ask him to video. Otherwise set the camera on a bench and use a water bottle as a support.

LKArgh

wishfullthinking79 wrote: »

@aggelikik The trainer at PF is supposed to be available for black card members. You are able to sign up for different time slots that are dedicated to different muscles and you are able to sign up for individual program development. Signing up for the time slots can be inconvenient if there are several people signed up for that time slot. Plus he is not there when I am at the gym and when he is there I am in school, interning or with my kiddo. I keep telling him that I cant wait until he is old enough to go with me.

I have been watching video's because I did not know what some of the exercises were. I just somewhere here in the forum that someone said that is not a good way to learn form. That is what initated my question about it.

If I understand correctly, you could book theoretically a slot to ask for help, but because of scheduling issues this is not an option, so it has to be at some other time. Then is the trainer even allowed to help? I have seen e.g. an occurence where there was an empty class and an instructor was just waiting for the next lesson, a few people were arriving etc. Someone walked in and asked about an exercise and how to do it at home, and the reply was "I would love to help, but the equipment you want to use is part of a pre-paid class, so if I teach you for free during my break and you do not attend the class, management will not be happy. Sign up for the classes, learn, ask during the class any questions you want, and when you are ready, continue at home."