Fitness: The lost art of proper technique

I’m sure everyone has encountered this scene when going to a gym: A guy slamming numerous plates on some type of equipment, pacing while his “spotter” eggs him on. Then the moment comes to do his set, he lets out some guttural scream and rips the weight off the supports. He squirms, shuffling his feet all over, and moves the weight maybe an inch while his “spotter” has every vein in his face appearing like they may burst while he tries to pull the weight back to the supports. This spectacle is usually followed by a high five, some foul language, and a chest pushed out in pride as if some great achievement has occurred. In the numerous years I have trained and competed I have seen display many times, with the ending result of not seeing this individual for many months after due to some serious injury.

            I understand the draw to huge weight allotments being used. Big weight equals a bigger sense of accomplishment and more attention from fellow gym-goers. Plus in a public atmosphere there is always that subconscious sense of competition with the other guy. Why should someone use proper form in their fitness endeavors? Here are a few reasons that might convince you.

The Science

            In any movement there are two types of motion, a concentric motion and eccentric. To provide a better explanation we will use the basic bicep curl as an example. In the bicep curl movement the biceps flex to move the weight upward against gravity, this is the concentric motion. What many individuals don’t realize there is a completely separate motion occurring when the weight is returned to its original position. As the biceps relax, the motion of the weight is controlled by the triceps, this is known as the eccentric motion. This provides for a smooth motion back to the original position.

Why is this important?

            This action is important for many reasons, the primary being control. If an individual is only completing partial reps, they are not allowing for a full stretch of the muscle group being worked or proper function of the eccentric muscles. This results in less work being done and less stimulation for growth. If an individual is doing a full rep, but slamming the weights uncontrollably, they are potentially stretching the muscles being worked beyond their natural limits. These slamming motions during the eccentric movement can result in major forces being exerted on your connective tissue and joints involved in the motion. All this could result in major injuries, potentially permanent damage, which can cause loss in range of motion and total power output. All of this put together equal less time in the gym and less results.

            Everyone wants the most out of their workouts; don’t hinder yourself for a fleeting moment of victory. The best way to look at form in a 12- rep set is that difficulty should start occurring at 7-8 reps. If you need to “cheat” the last two reps of a set is acceptable, just don’t push beyond the safe limits of your system. If you keep proper form the time you spend in the gym instead of laid up with an injury will definitely pay dividends.

Michael Petrinjak CFT