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6 Inconvenient Thoughts on Exercise

Yes, I know you are a perfect shape embroidery artist. Are not we all Only the other one has a shitty shape!

But are you sure that you understand what perfect shape is? I am not and my career as a trainer and coach spans over 30 years. Let's break down this topic. Warning: You may feel uncomfortable, but hopefully this will give rise to considerations.

1 – There is no perfect form

At the beginning, the word "perfect" implies an unattainable standard. Perfect technology does not exist in the real world.

Conclusion: Avoid the word "perfect". These terms are more useful in describing the type of exercise: acceptable, competent, safe, efficient, optimal, improved, good.

2 ̵
1; Perfect off is not always nice

Paradoxically, an optimal technique can sometimes look really ugly and vice versa. The late, great Konstantin Konstantinov comes to mind immediately. Probably the biggest deadlift of all time, "KK", drew 939 pounds without any supportive equipment, not even a belt.

Here's the kicker, though: KK was raised with such a pronounced, rounded back that your own lumbar spine pawlowly hurts style, just as your mouth waters when you vividly imagine chewing on a fresh lemon would.

No credible coach would teach, recommend or endorse KK's lifting technique (including me), but he could do your best deadlift with max one hand. And I can not find any evidence that he ever suffered from back pain.

No, KK did not die in the gym. Instead, he is said to have died at the age of 40 years in an incident of an underworld gang.

Conclusion: Start with the set rules when it comes to the right technique, but do not be afraid when it comes to the form of a textbook, improvising causes pain. And do not be too quick to criticize other lifters (especially if they're successful) if your technique does not fit your preconceived notions.

3 – Good form does not guarantee safety

Sorry, but good technique does not exclude the possibility of injury nor does a bad technique guarantee injury.

Can you actually define what "injury" means? The best definition comes from Dr. med. St Nation's T:

"Injuries occur when external forces exceed the tissue's ability to resist them."

So even if you could define and use "perfect" techniques, you'll get injured if you put too much weight on the pole or just exert more force on a load than your tissue can tolerate. This results in at least three underrated truths:

  1. Gradually, if you progress your training so that your tissues successfully adapt to it, you can avoid the most common injuries – even if their shape is really bad.
  2. Adequate training variations reduce the likelihood of overloading a given tissue too often to allow for successful adaptation.
  3. If you hurt yourself, you should just rest the injured tissues to form the cornerstone of your rehab strategy.

Anecdotes This hypothesis is confirmed: We all know lifters, which despite the use of a very sketchy technique, remain relatively injury-free, and we have also seen that lifters with a beautiful technique have suffered serious injuries.

Conclusion: While a good technique has won & # 39; To ensure your safety, the odds are still stacked in your favor.

4 – Good technique is personal

Although there are certainly well-established principles that dictate the correct technique (for example, with any type of pressure, your hands should always stay directly over your shoulders.) The optimal technique varies significantly from individual to individual, based on their unique anatomy, injury history and so on.

Here's an example: During the conventional deadlift, the conventional wisdom dictates that in the beginning your hips should be higher than your knees. And although I agree with this recommendation, there is still a lot of room for maneuver in terms of the height of your hips at the beginning of the turn.

A tall lifter with long thighs, "doubtful" knees and a strong, healthy body A low back is best suited for a higher hip position than suggested in the textbooks. A lift with better levers, healthy knees, strong quads, and / or lumbar spine problems would be better if it started with relatively low hips.

In another example, many old-school grabbers roll their eyes in utter contempt, if you do not squat low enough to leave a stain on the carpet. However, deep kneeling is not always compatible with the levers, injuries or circumstances of other people.

Certain types of bony hip structures do not allow for deep knees without significant flexion of the lumbar spine, which puts the lumbar spine at serious risk of injury. Similarly, short / tight hamstrings or ankles would require considerable forward leaning during a deep squat, which could also expose the lower back to unnecessary risk.

Finally, the unique characteristics of some individuals exclude the safe execution of certain exercises, even when they are perfectly in shape and identified. An example of this is that lifters with "Type III" acromion or with significant chest kyphosis may find the over-the-head pressures potentially dangerous. More info here: In defense of the overhead lifting.

Conclusion: Good shape for me could (and is likely to) be slightly different than for you.

  Bench press

5 – Optimal technique is goal-dependent

The most common training goals are gaining strength and building muscle. I will use these goals to illustrate the following:

  • If the goal is to get stronger, find The easiest way to move the weight.
  • If the goal is to build muscle, find the hardest way.

Although this feeling is not universally valid, it's a pretty good rule of thumb. Let's take a look at the bench press: If you want to win powerlifting competitions, you should use some depressed elbows, a pronounced spine arch, and whatever your greatest grip distance. Regardless of the eccentric (lowering) speed, this is the easiest concentric method to force output.

You would also be sure to conspicuously lock your elbows in the end to convince the judges that you deserve three white lights for your hard-earned effort.

If you are looking for an increased breast mass, however, the rules are changing. You would probably use a wider than the strongest grip distance, a small to no arc, a slower eccentric stroke, and you would disable or even eliminate the elbow blockage to keep the tension on your pectoral muscles.

Conclusion: There are similar technical modifications for most popular exercises, but the overriding point remains: Good shape is at least partially determined by your training goals.

6 – Form and speed are separate (though related) concepts.

One of the most common things I hear from potential customers is, "I'm a perfectionist when it comes to good shape," to learn later that they mean slow motion with good shape.

There are at least some problems with this common misconception:

First, proper execution involves both posture and pace. These are clearly separate features. It is quite possible to use terrible shape and slow speed and / or vice versa – one is not the same.

Second, slow speed sometimes reduces efficiency, increases risk, or both. For example, if the last pull of a power clean is slow, you either miss the lift, get injured, or both. Likewise, it can be dangerous to slowly lower a very heavy deadlift. In the best case, the time will increase until you have recovered from the effort.

If strength is the training goal, reducing a weight too slowly can prevent successful completion of the lift.

Conclusion: While slow stroke tempi (development of better control, improved motor learning and prolonged exposure to adaptive tensions) may have distinct advantages, it is useful to distinguish between posture and posture speed in developing one's own standards for good Technology.

Good form against bad form: What you do not know

17 not so obvious signs that your form sucks

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