Focus on form
image credit - Pinterest
Leave your ego at the door and it’s you vs you.
The term “ego lifting” refers to the practice of lifting heavier weights than one can handle without proper form. This behavior is often motivated by a desire to impress others or to inflate one’s self-perception of strength and capability.
Ego. We all have one, whether we like to admit it or not. Having an ego doesn’t have to be a negative thing but what is important is how big we let our ego get, and how much we let it affect who we are and the decisions we make. The gym, in particular, is a place where the ego runs rampant if it goes unchecked. The biggest telltale sign of ego lifting is poor form. This displays itself as poor control of the movement and technique. Rushing through reps, swinging other body parts around to generate momentum, and jerking the weight around are all giveaways that the weight may be too heavy.
I’m here to tell you to drop the ego and focus on your form.
Firstly, it minimizes your chances of sustaining an injury and can protect you from straining a muscle or overly stressing a joint. Training should be more than about the heaviest weight you can lift so maybe it’s time to refocus your goals. Secondly, good form means that you efficiently execute the exercise. Fewer reps with proper form can be more effective for developing muscle than more reps with bad form. That means better results for less effort.
It can be difficult to pinpoint exactly what good form is as every exercise is different and so is every individual. It takes research, practice and experience, this is probably the reason why so many struggle and seek the advice of a professional. As a general description, it is lifting through the efficient full range of motion while following the desired movement pattern, controlling your tempo and not using momentum. The exception can be made for certain movements where momentum is intended to be used for example when performing a kettlebell swing.
Let’s break down how to start focusing on your form…
Warming up: Cold muscles are less pliable and more prone to injury so always begin your workout with a few minutes of aerobic activity or dynamic stretching to warm up your muscles.
Mind to muscle: Educating yourself and concentrating on the muscle groups you're working during the exercise will help you maintain good form throughout your workout.
Muscles over momentum: Make sure your muscles are the force that's lifting the weights, not momentum. More muscle fibres are activated when you lift and lower weight with control throughout the full range of motion. If you can't lift a weight without swinging it, then drop the weight.
Practice good posture: Hunching your shoulders and holding tension in your neck puts unnecessary strain on your muscles, stand tall and engage your core whenever you lift weights.
The devil is in the details: Small adjustments like tucking your elbows close to your sides, bracing your core or keeping a slight bend in your knees can make a big difference, so make sure you take note of the tiny details for a more effective lift.
Don’t forget to breathe: You may naturally want to hold in your breath when performing a big lift, but breathing will help you lift more effectively. Exhale during the hardest part of the lift to fuel the movement, and inhale on the release.
Listen to your body: Although muscle fatigue or tiredness can be worked through, you should immediately stop lifting whenever you feel intense or sharp pain. Continuing to lift while experiencing pain could lead to a more serious injury setting you back.
If you are unsure about how to go about checking your form you could start by using a mirror, record your lifts on your smartphone and watch them back or seek the help of an experienced professional like myself to help evaluate your current technique and offer support where necessary. Just know that everyone is built differently and that optimal technique can look different between individuals so what may work for one person isn’t guaranteed to work for another.
The only person you should be competing with is yourself.
Leave any questions you have about good lifting form or technique in the comments and I will be happy to share my thoughts!