Weight Lifting Technique: Not sexy, but safe

I had just done a series on the calf press machine. A young woman said around: You are the only one in the gym for a good place.

I knew what she meant. The majority of users processing the calf press sitting as a leg press.

My first coach raised a fanatical technology. He used to grunt, "If you are in the weight room, you see some funny  We all learned good technique from the beginning with the coach.

Does it matter?

Technical facelift is important for safety. poor form can lead to injury - and fool the muscle in training.

But poor technique is an important signal that the target muscle can not handle the workload. When weight is appropriate, the effect increases the tendency remains correct.

When the target muscle is not strong enough to lift the weight - or the stamina to complete the set -. "Cheats" the body is just an attempt to recruit fewer muscle fibers fatigue, or even help stronger muscles. An impressive solution, if you think about it. But it is not safe.

Errors in the art are always - consciously or unconsciously - a way to define easily.

common mistakes in the art include the following, among others. This is far from an exhaustive list, just some funny s ** t I saw him in the weight room over the years.

The Big Wind-Up
Using the body pulse is a way of lifting a heavy weight. It might be the feeling of pleasure, but it can be dangerous.

You have probably seen if you've ever watched someone do standing arm curl. At one point (perhaps the first representative), the athlete stops only the biceps. He starts rolling and rocking his body forward and back - or more dangerous - arch his back the weight upward movement.

It is more effective and safer to use a lighter weight and isolate the biceps. Or, in any case, the judgment of the ensemble technical deteriorate so quickly.

The Need For Speed

Rushing through rehearsals is another way to use momentum. The athlete accelerates the movement and "throw" the weight, let gravity pulls down, do not try to control it.

Many people make the machine leg extension. The extension is super fast - with a heavier weight than the lifting device to be able to handle would be in a slower, more controlled. The return movement is completely uncontrolled. Weight slamming down, then jumped again.

Leg extension would slowly make way for a number of solid concentric work, while a return would require controlled eccentric contractions. There is an alternative much safer and more effective.

Shortening Range of Motion

This is often combined with emergency rehearsals, and can be seen standing on the heel raises, triceps push-down and bending the arms of all races.

Errors posture or attitude Horrors?

One of the most common errors in the weight room "bridge" or umbrella on the bench press, incline press, shoulder press, and even prone leg curl.

Bench, incline and shoulder press all involve the same core muscles pectoral (Chest), deltoïdes (épaules)  triceps. L'angle de the bank determines the degree of recruitment of fibers in each muscle group.

When a lifter arcs during the shoulder press, the body may be an attempt to recruit more of the strongest fibers chest to help the weaker or more tired shoulders. In fact, the umbrella is the shoulder press to a press tilt.

Similarly, arching during the pressure ramp, the body's attempt to put the elevator in a press flat bench, which could be a stronger lift.

Global is so common during the press angle, some gyms have formed tilt arc banks! Yes, someone actually paid for the design of a bank that makes it impossible to make a proper slope in the press. Yikes. But I digress.

Further possible pressure on the lower back, are the target muscles work less well than they would have been maintained if the correct form.

Bottom Line?

If your technique starts to deteriorate to stop for a set. Reduce weight and make your next round with good technique. Use the correct weight and good technique. Be safe.

Muscles will always and automatically the easy way. Only the discipline of art she likes to work effectively and safely.