You’ve probably heard how important it is to have proper form while exercising. Maybe you are one of the ones who ignores completely and continues to stack on weights anyway or maybe you are so focused on form that you are not loading the muscles enough to see change. Fear not as today we are going to focus on understanding and implementing proper form in your workouts while sharing one trick that will improve your form (and your results) for nearly every exercise you do going forward
What is proper form anyway?
Proper form during exercise (let’s talk weight training specifically for today) involves:
- Lifting while maintaining the body position that supports the weight safely
- Lifting in a way that maximizes focus on specific muscles that are being targeted in the exercise
- Working through the full range of the muscle you are focused on
- Working at a tempo that increases time under tension enough for the muscle to develop strength
- Maintaining tension in your abdomen throughout the exercise
- Breathing throughout (“woo-saw…”)
Long story short, lift with good posture, don’t hold your breath (for advanced lifts there is some breath holding, but for now, breathe normally)
Poor versus optimal form
If you want to tone your biceps, you can lift a weight super fast 50 times curling 3 inches up and 3 inches down, or you can slow down to increase time under tension, work through the full range of the muscle, and develop a stronger and more toned body that has a higher resistance to getting injured (both in and outside of your workouts). Which one sounds better?
What are the benefits of proper form?
Simple. Assuming you are loading correctly or following a properly designed program catered towards your fitness goals and current abilities– proper form will ensure that: you work the full length of the muscle, you are less likely to injure, you will develop stronger, sexier muscles, and you will be able to lift more (safer), because your body is in a better mechanical position for doing so.
In my experience as a coach,
People rarely get injured while maintaining good form.
Coach
It is when the body is tired or overloaded that form breaks down, or if you have never been properly coached. That is when injuries tend to happen at a higher rate…
So what is this magical pixie trick for perfecting form you ask?
It’s called Bracing. It’s something I teach all of my starting clients, both in person or through online coaching and something I will elaborate on soon in video form (which I will link when ready).
How to properly Brace:
- Tuck your shoulder back and down– maintain a “big chest”
- Tighten and slightly crunch your core and maintain this tension (similar to when you cough– or poop!). Your bottom rib should move slightly towards the front of your hips (don’t break your shoulder position)
- Whether sitting or standing, have your feet apart, toes slightly tuned out in a comfortable position, slightly torqueing yourself into the floor while creating tension in your glutes
Click Here for a quick video demo on proper Bracing from yours truly…
Closing thoughts:
Now that you have a better understanding of proper form, it’s time to put it into action. Stand up and try the exercise above and focus on maintaining your bracing positioning (especially with your shoulder positioning, which will likely break down first) next time you workout. Lastly, stop holding your breath.
If you are still not sure about your form, whether your using the right weights, or struggle with seeing the results you’re looking for, feel free to reach out and connect for face to face or online coaching if you are interested in working together towards your fitness goals.
Rooting for you always,
Coach