Last week we explored the importance of picture-perfect form and technique in all our exercise and fitness endeavours.
The spinal column is happiest in its natural S-shaped curvature- Matthew Muscat Inglott
While effective technique will help us achieve our goals quickly and safely, sloppy form on the other hand is a first class ticket to the physiotherapist’s clinic. If we strive for better health and fitness, an injury is certainly the last thing we want in exchange for our dedication and hard work.
So according to the feedback I have received, it seems a little more detail is in order, particularly with regard to the fitness club’s riskiest room of all: the free weights area. What are the major and most common pitfalls we might face, and more importantly, how can we avoid them?
Today I offer four core principles for polishing your form and accelerating your journey towards your ultimate fitness goals.
Most gym injuries can be traced back in some extent to a failure to observe one or more of these four cardinal rules. Indeed, if I had a long white beard and stood atop a mountain deliberating with the fitness gods, these are the sacred commandments I would carry down, probably etched into a iron-weight disc.
The first commandment: maintain a neutral spine. The spinal column is happiest in its natural S-shaped curvature as viewed directly from the side. Many free weights exercises, however, tend to take the spine out of its comfort zone, placing undue stress on particular structures within the spinal column as well as the surrounding musculature.
This can lead to injury and pain, unless of course, we pay attention to our posture and form. Movements involving bending over forwards to any degree require special attention be paid to keeping the back ‘tight’.
To get this position right, raise your chest and simultaneously push your butt back.
We don’t need to do this while standing up straight, but the moment we bend over forwards while supporting some kind of weight, be it a barbell across the shoulders when squatting, dumbbells in hand when performing biceps curls, or even lifting your shopping out of the boot of your car, strive to keep your back tight at all times.
The second commandment: deliberate speed of movement. We all know we must learn to walk before we can run, so let’s do the same in the gym. The key here is deliberate movement, without under any circumstances enlisting the help of Sir Isaac Newton’s three little children: speed, acceleration, and momentum.
You must remain in total control of the weight at all times. Whether working out with free weights or resistance machines, aim to raise the weight in about two seconds, pause it momentarily at the top, and lower it back down again also in about two seconds.
Think of driving your car round a tricky bend slowly and in low gear; total control all the way.
But what about speed and explosiveness? If you are a competitive athlete or an Olympic-style weightlifter, then you will certainly benefit from this more advanced style of lifting. However, such methods are only employed once the movement has been perfected first at a slower speed.
Think of making a handbrake turn in your car at blistering speed round a hairpin bend. Only sheer luck would keep you out of the intensive treatment unit following such a stunt, but an elite rally race car driver can tackle an entire route of such turns without breaking a sweat and be back home in time for tea and biscuits.
In short, just leave the explosive lifting to those willing to take the risk; avoid jerky and uncontrolled movements at all costs.
The third commandment: optimal weight distribution. Different physical activities call for different stances and different weight distribution over the feet. Sprinters and athletes engaged in quick agility-related sports live on the balls of their feet.
Inside the gym, however, we live on our heels. To get a feel for this, simply stand up straight and experiment with shifting your body weight forward over the balls of the feet, back over the middle of the feet, and closer to the heels.
Even without supporting any additional weight whatsoever, you will find you tire a lot quicker on the balls of your feet. When your ankles, knees and hips are kept aligned they are in their strongest mechanical position, placing the least amount of stress on muscles, tendons and ligaments. Unless you’re after an immediate and intimate date with the gym floor, stay off the balls of your feet when lifting or supporting heavy weights.
The fourth commandment: appropriate weight selection. This is possibly the most important of all, because the weight on the bar or machine will be directly proportionate to your risk of injury, however good or bad your technique may be. If a weight is heavy enough to negatively affect your technique, then it is too heavy, period.
When following any resistance training programme, immediately after every prescription of sets and repetitions, for example ‘three sets of 10’, always insert the phrase, ‘in good form’. If you perform a set of 10, and due to fatigue the final four look nothing like the first six, then the weight is too heavy.
Simply select a lighter weight and perform all your repetitions safely. I promise your results come quicker and your progress will not be hampered by injury whether large or small.
info@noble-gym.com