"I just really want to work on my form." This is something you're unlikely to go a day in a gym without hearing. Most, including myself, have said this at some point regarding exercise. I am here to tell you that at Elevate Training we don't talk about the "f-" word and I believe it is for very good reason. Once you understand why this is the wrong approach to thinking about exercise it's unlikely you'll waste much time worrying about form ever again. Instead you'll spend a little more time thinking about technique and it will be significantly more rewarding.
The trouble with the use of the word “form” when referring to exercises is the simple fact that we are really discussing movement; a coordinating of the entire body that requires unique instruction for each component to complete the required task in a safe and effective manner. Nowhere in the word "form" is the context of this intentional act of coordination. 'Form' is in reference to a position or structure, as in, "is this position correct?" which is a misunderstanding of what you're trying to accomplish. The goal is not to get to a particular picture perfect pose. That's right, the goal is NOT to get into a picture perfect pose. We need to understand that exercise, particularly safe exercise, is far more about executing coordinated movement, including rotation, torque and bracing.
Coordination of movement is intentional; it is no accident that the hinge and the squat are some of the most effective movements we can utilize to create strength and stability. It is also no accident that when done correctly they can be the most demanding on our metabolic systems. (Meaning you can very well hinge and squat your way to weight loss!) This is why I vow to never use the word form, but instead opt for terminology like technique. You cannot work on your technique without having something to think about or 'cue' you to complete a successful movement. This is the clear distinction between working on your form, which is typically a blanket statement for choosing a lighter weight and still not thinking about what you're trying to accomplish in order to complete a movement. That is key. You need to be thinking about what your body should be doing to complete a repetition safely and effectively.
This is the heart of the problem with 'form,' most do not know the appropriate techniques THEY are trying to accomplish, and no, "going lower" is not a technique. This is where most have heard a handful of generic cues that don't always translate to quality movement. Here are just a few examples:
1. You should be able to wiggle your toes in the bottom of a squat.
2. Arch your back as you hinge/deadlift.
3. Your knees shouldn't pass your toes in a squat.
While each of these cues has a time and a place, none are hard and true rules. They are each a direction or correction to the person who is performing a movement fault, in the opposite direction of the cue. However these are not rules in which the exercise should actually be done in. Really, you should:
1. Have your entire foot connected during the entire movement of the squat. At least in respect to the toes and heels, this should be weight biased to the heel to avoid shifting weight into the ball of the foot at full depth, however lifting your toes or only being on your heels is not a safe method for stabilizing the knees, hips or ankles during a movement.
2. You should, probably, have a neutral spine during a hinge pattern. However yelling "neutral spine" doesn't give much direction to those who are over flexed (rounded) during the movement. Just as wrong as rounding the lumbar (low back) is over extending (arching) the lumbar during this movement, consider that either cue is correct, specific to the individual, who needs correction using either technique.
3. See number 1, this is a great CUE for someone who is diving into their toes at the bottom of a squat. This is not a great cue for someone who is not allowing their knee to track over their feet naturally. Depending on your lever arms (length of your shins, thighs, torso) this may be significantly safer for you to allow some forward tracking over the toes. Research is clear here, there is no inherent risk allowing the knees to track forward if you’re not allowing medial or valgus collapse (the knees moving inward towards each other.)
Cues are the technique you are thinking about, or should be thinking about, during a movement. These are the things you are thinking about in order to coordinate your body to navigate the movement. For example in a squat, "get lower" is not so much a cue as an objective, where as, "create space between your knees" is a specific objective you can focus on, and just as important, improve upon. This is where you can no longer hide behind "lighter weights" to work on "form" and instead can focus on the appropriate weight that allows you to accomplish the objective or technique required for a safe movement.
“You are a student of strength and the most important machine you own is your own body.””
Here is my challenge to you, spend 15 minutes per week to read a reputable source on technique for movements that you do, or want to do. This will make every minute you workout significantly more effective, fun and may save you more than one injury. Consider that 15 minutes, even once a week, means you will have collected 13 hours of improved technique a year! This could be videos, blogs, articles or books all potentially free online. You do not need to ensure you have the perfect source, however in the industry, I recommend finding information from sources outside the magazines. I will include a list below of enough content to last you at least this year (and then some.)
Remember you are a student of strength and the most important machine you own is your body; spend the time to learn the right techniques for taking care of it.
Speaking of which, I am biased, but I highly recommend you subscribe to the Elevate Training blog, as many weeks it will be your 15 minutes of technique and education sent right to your inbox.
Resources:
Eric Cressy – Both his website and youtube channel are filled with high quality content for free and for purchase and worth every minute.
http://ericcressey.com/resources
https://youtube.com/user/ecressey
Kelley Starrett – Both the website, which does offer free and paid content, and youtube channel have an abundance of high quality content.
www.youtube.com/user/sanfransicocrossfit
There is so much content available from great movement coaches out there including Dan John, Charlie Weingroff and many, many more. Feel free my contact us for additional resources!