Have you ever worked out and attempted to target a certain muscle group and 2-3 days later you are sore in a different area than you would have expected? For example, maybe you were trying to target your chest, but the front of your shoulders seemed to be more fatigued or sore than your chest. Or maybe you are focusing on building your ‘booty’ and your quads are really feeling the burn.
Not to worry, you are not alone and it can easily be fixed!
You can do this by slowing down your movement, reducing the weight and focusing on those body parts you want to work. You can physically and mentally activate them during your movement with a few techniques that I’ll share below.
The more you think about what you are doing, the higher probability you will have of succeeding. You just need to understand what you need to do, NOT OVERTHINK the process.
For example, squats are a great way to lift and build the butt. Before lowering your body to do a squat, squeeze your rear to maximum tightness, and attempt your descent into the bottom squatting position. Keep your butt tight throughout the entire motion. You will have to slow down your exercise to take out any momentum that might cause you to lose the contraction.
Give it a shot and see if you notice a difference in how that squat feels. With practice you can achieve glute activation and building that posterior chain up!
Work smarter, not harder.
Here is a list of body cues for 2 exercises that are common among gym goers. Two common complaints are, “I can’t grow my chest,” in men, and “I still have a flat butt” in women. This will change all of that talk!
For the chest:
Bench press (or push-ups)
Grab the bar, throughout the whole motion, keep your shoulders pulled back, and attempt to “shorten the bar.” This means don’t move your hand position but squeeze inward motion, as you would try to shorten the bar.
For the butt:
As you are squatting, “spread the floor.” This means keep your feet in a parallel or slightly bowed position throughout the exercise, push pressure away from the center of your body. As you are attempting to spreads the floor and make it wider underneath you.
Happy Exercising! Hope these two cues help you nail the lifts and get the results you want!