(no, that dude isn't me!)
Whatever exercise/ movement you are doing the first and foremost thing is to ensure that the stresses across the joints, muscles and bones are minimised and balanced.
Incorrect form can mean on the deadlift, for instance, can cause forces equal to 4 times the weight in torsion across a bent spine, compared to only twice to torsion when spine is correctly balanced.
Make good form in all movement top priority and you will build a REALLY strong body!
Loading a movement illicits a stress response which is needed to build muscle. Lifting it wrong can sometimes do more harm than good over time.
Good form can also apply to running. Known as gait, if we land wrong we can again cause issues further down the track. Even walking with bad form can effect us over time, poor mobility, posture, weak and unbalanced muscles can wear out cartilage and bones..think repetitive strain injury.
A strong balanced body means good 'clean' movements.
Detailing the form on movements is far too complex and varied for one email so please see the email at archive for squats etc, however the following rules are imperative:
- be be aware to where the force transfers i.e. if pressing a weight overhead the forearms must stay vertical to ensure there is no sideways stress to the elbows
- centre of gravity from body and weights must stay over midfoot and heels in squats and deadlifts
- progress methodically as you learn. Each step needs to be mastered before you move on. For example, we can't lunge until we can support our weight in a split stance and hips are nice and mobile.
- most of the time we need to keep shoulder blades back and down, therefore the top of upper arm bone (humerus) is kept in the shoulder socket
- avoid twisting under load unless you can control the weight and movement
- lower back must be in neutral ( straight) position with a tight torso at all times
- avoid rounding upper back at all times
- pick up weights in the centre of the bar/ handle etc
- be really careful in lifting and placing weights to set up for an exercise (this can be the most dangerous time as often in twisted or unbalanced positions)
- if in doubt go lighter (leave that ego at the door chaps!)
- technical failure BEFORE muscular failure (although some protocol calls for failure, you must be experienced for this)
- mobilise and stretch every day..yes EVERY day!
Overall get help when starting out and master one move at a time. You will be surprised how natural good form is, as we instinctively gravitate to it.
Really think through a movement as you do it, each muscle has specific 'job(s)' to do so taking time to get this right means each one can put all its power into its 'job'. Bad form is similar to the wrong muscles doing the wrong job..therefore they get injured and stressed.
Remember the mirrors are there to check form..use them!
J
