Any athlete, regardless of whether they're a beginner or experienced - should always be thinking about their technique when they train. There are countless reasons why perfecting your form needs to be something you swear by - from avoiding injury, to maximising the results of your exercise.
THE MAIN REASONS YOU SHOULD CONSIDER TECHNIQUE IN WHATEVER EXERCISE YOU'RE PERFORMING:
- To prevent injury
- Ensuring correct muscle targeting
- To maintain proper breathing
- Enabling you to lift more weight
- To maximise your progress and results
To understand correct technique, we also need to address what kind of exercises you should be perfecting your form for. There are two main types of exercises when it comes to weightlifting - ISOLATION and COMPOUND. Isolation exercises are specific and work only one body part, such as bicep curls, lateral raises, and sit-ups.
Compound exercises use more than muscle at a time - usually one main muscle and some smaller muscle groups. For example, a squat is a compound exercise that works the quads, glutes, hamstrings, core AND calves.
Whether your forte is lifting weights, if you prefer long distance running or regularly swim, technique is applicable to any exercise.
One of the first factors to consider is your spine. Proper back alignment is essential in injury prevention and unless you're performing an exercise that directly targets your lower back, your lower back should remain neutral when exercising and your core braced.
The next body part or area to consider, is the body part that's being worked. If you're targeting your arms at the gym, consider factors like the weight you've picked and your range of motion when performing an exercise. A suitable weight to work with is one that challenges you, but simultaneously allows you to maintain a strong core, proper posture, avoid swinging and maintain correct form.
You might be tempted to hold your breath while you're lifting weights, instead, breathe out as you lift the weight and breathe in as you lower the weight.
REMEMBER THAT THE QUALITY OF THE REP IS MORE IMPORTANT THAN LIFTING A HEAVIER WEIGHT OR GETTING IN AS MANY REPETITIONS AS YOU CAN.
Follow these tips to avoid common mistakes when you're weight training:
- Don't skip the warmup. Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up and activate those muscles!
- Don't rush. Move the weight in a controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight. Rest for 60-90 seconds between each set/exercise.
- Don't ignore pain. If an exercise causes pain, stop. Try the exercise again in a few days or try it with less weight.
Remember, the more you concentrate on proper technique, the more you'll get out of your weight training program.
If you're not sure whether you're doing a particular exercise correctly, you can join our coaching with either a once off plan or ongoing coaching here! Then reach out to us at coach@thebod.com.au if you're still stuck.
Don’t forget to check our Instagram page for more technique tips!
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