I would never be so rude as to proclaim my own advice exceptional in any way, so don’t worry, I haven’t quite lost the plot just yet.
As we approach our limits, injuries start to rear their ugly heads and teach us the hard way that something is amiss- Matthew Muscat Inglott
The humble advice I offer today is exceptional instead because it deals with the exceptions to some of the cardinal rules we hold so dear to us in the exercise and fitness world.
All-encompassing principles are intended to enhance understanding and make our lives easier when it comes to exercising with consistency and effective technique. Generic technical cues therefore help us get the most out of our training while cutting down on the risk of sustaining injuries.
This is why you will so often hear instructors and trainers say things like, “Keep your back tight” or, “Keep your joints soft at all times”. Remembering just a few cardinal rules eliminates the need to memorise complex specific instructions unique to each and every exercise or movement we perform.
But what happens in the rare cases when these rules do not apply? As we progress from beginner level to intermediate proficiency in our fitness endeavours, the time eventually arrives when we need to become aware of some of the finer points related to exercise technique.
As we raise the intensity of our training, the stakes get a little higher and the risk of injury increases. You can get away with benching say, 30 kilos with less than perfect technique, but stack on double that weight and you could be asking for trouble.
Intermediate enthusiasts handle intensities great enough to cause damage if the muscles and joints are not quite in the positions they should be in. As we approach our limits, injuries start to rear their ugly heads and teach us the hard way that something is amiss. Don’t wait until it’s too late; shoulder and back injuries are far more common than they should be. So let’s examine some all-important exceptions to the rules.
Rule number one: always keep your back straight. Keeping the back straight protects the spine and keeps it safely in a neutral aligned position. In exercises that require us to bend forward like squats or bent-over rows, it is imperative to keep the lower back tight and chest high.
In fact, you can rarely go wrong by consciously keeping your back straight whatever the move; however there is one important exception to this rule. We frequently see this position mistakenly employed when performing sit-ups on a bench.
Locking your feet and knees on the edge of a bench and proceeding to perform sit-ups by leaning back with your chest high is one of the most evil things you could possible do to your back. As your vertebrae crunch into each other, you will invariably experience pain, discomfort, and could even produce lasting damage to the inter-vertebral discs that provide cushioning and shock absorption for your spine.
This is one of the few movements where you should aim for precisely the opposite back position, or preferably substitute the exercise altogether with crunches lying flat on the floor with legs raised.
Rule number two: always wear a belt when lifting heavy weights. Unless you are injured or under strict orders from your doctor to wear one, don’t rely too much on a weightlifting belt for sub-maximal weights.
Weightlifting belts work by putting pressure on the abdominal region, thereby increasing what is known as intra-abdominal pressure inside the torso itself. This pressure supports and assists the muscles of the core in maintaining a neutral spine.
In short, you are helping the muscles of the core when they could otherwise be benefiting from a great workout. Would you want to put a spring on your elbow to decrease the work done by your biceps during a curl?
Popular rule number three: always breathe out on exertion. This holds true for virtually every resistance training exercise in existence with few exceptions.
In other words, we should breathe out while lifting, and in when lowering. The one and only exception to this rule applies to advanced lifters only.
During a heavy squat or deadlift with near maximum weight while performing a three-repetition maximum or even heavier, an advanced breathing technique known as the Valsalva manoeuvre should be employed.
Put simply, breath should be held and maintained throughout each individual repetition. The air should be let out only as you finish each lift, and inhaled again before starting the next repetition.
This technique preserves intra-abdominal pressure throughout the movement and therefore helps protect the spine. Master this and you can essentially grow your own internal weightlifting belt.
Popular rule number four: always lift the weight slowly and deliberately. This is another rule that serves beginners well; however don’t be afraid of experimenting with exercises later on that employ dynamic movement. Dynamic movement employs momentum with an element of speed.
Examples of dynamic techniques suitable for intermediate to advanced fitness enthusiasts are kettlebell training, plyometrics, and Olympic-style weightlifting.
And finally, popular rule number five: never lock your joints out. This is more great advice in the majority of cases as it helps protect the joints, tendons and ligaments from undue stress and instead keep the strain predominantly on the working muscles themselves.
Remember however, that certain exercises are most effective precisely because the joints are fully locked-out and the targeted muscle is fully contracted. Examples of this are seated leg extensions for the quadriceps, and kickbacks or cable extensions for the triceps.
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