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Written by �������� instructor Jaime

It doesn’t matter if you’re cycling, lifting, rowing, or running- form is everything. Solid form doesn’t just make you look good while you move; it keeps your joints happy, your muscles working efficiently, and your body resilient over time. Here’s how to move better and reduce your risk of injury:

WHAT GOOD FORM DOES FOR YOU

• Builds stronger movement patterns- When muscles fire in the right order, they work together instead of fighting each other.��
• Protects your joints - Proper alignment reduces wear and tear on areas like knees, shoulders, hips, and low back.��
• Increases power output - The better your form, the more energy goes into the movement (instead of compensating for imbalances)
• Keeps you in the game longer- Long-term consistency matters more than short-term intensity. Avoiding injury means you get to train smarter and stay stronger.��

5 QUICK FORM FIXES TO PREVENT INJURY

1. Set Your Foundation

Before any movement, whether it’s a squat or a push-up, take a second to stack your joints:

• Feet grounded and hips level
• Core gently engaged
• Shoulders pull away from your ears
• Spine tall- think “crown to tailbone in one long line.”

Cue to remember: “Position first, power second.”

2. Hinge from the Hips- Not the Low Back

��Low back tweaks? This is usually the culprit. Instead of�� rounding or collapsing:

• Send your hips back like you’re closing a car door with your butt
• Keep your spine long
• Load your glutes and hamstrings, not your lower back

Use mirrors or a wall tap drill to dial in your hinge mechanics.��

3. Use Your Core, Not Just Your Abs

Bracing your abs isn’t enough- your core includes your deep abdominals, back muscles, and pelvic floor.��

• Exhale to engage (think: lift and�� zip)
• Maintain that tension through the whole movement
• Don’t suck in; instead, stabilize outward like you’re bracing a can��

A strong core protects your spine and helps every other muscle group work better.��

4. Control the Eccentric Phase

Most injuries happen during the lowering or landing part of the movement. To fix that:

• Slow down the descent with squats, deadlifts,�� and push-ups
• Pause briefly at the bottom��
• Power up with control

Even a 2-3 second eccentric makes a huge difference in muscle activation and joint safety

5. Avoid Pushing Through Pain

There’s a difference between hard work and harm. Sharp, pinchy, or electrical pain? That’s a red flag- back off and assess. Instead of forcing through, modify:

• Shorten your range
• Reduce load or impact
• Switch the movement pattern

Consistent movement with good form beats intensity without integrity.��

TIPS FOR BETTER FORM

1. Film yourself or use mirrors to spot asymmetries
2. Warm up thoroughly before strength or HIIT workouts
3. Include mobility and glute activation regularly
4. Ask for coaching cues- we’re here to help you move better
5. Regress to progress: dial it back to rebuild stronger patterns when needed

Let’s Wrap It Up

When you prioritize form, you’re not just preventing injuries- you’re building strength that lasts.��

So next time you jump into class, take that extra second to dial into your setup, engage the right muscles, and move with purpose. Your future body will thank you- and yes, your performance will improve too!

Train smart. Move well. Stay Strong.��

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