Top 4 facts about the techniques of strength exercises

Author: Mikhail Ziborov - author of the site makefitness.pro.
2024-10-30

Techniques for Performing Exercises – are the methods and order of movements through which you can perform exercises with optimal energy expenditure, along the best trajectory, and with maximum effectiveness from the movement performed.

In simple terms, movement technique is the best way to overcome the resistance of the weight (or your own body weight if you are exercising with it).

And when you finish reading this material, be sure to return to the beginning and check out our Telegram channel Yourfit, where (we guarantee) you will find a lot of useful and interesting information.

The Technique is Always Incorrect at First – Fact 1

Poor technique in beginners is the norm. It cannot be any other way. The fact is that even if a beginner athlete has done something (some sport or push-ups, for example, on parallel bars, etc.), when they come to the gym, their technique for lifting various weights will still be incorrect.

Yes, if they have been doing push-ups for a long time, it will certainly improve their exercise technique somewhat. But it will still be somewhat flawed. Simply because a beginner has not yet formed a motor pattern.

Although push-ups and bench presses are biomechanically similar, they are still different exercises. They differ, at least, in the fact that you have to control the barbell (it sways in your hands from side to side), whereas the body during push-ups does not sway.

When you perform some new movement, the brain is not yet familiar with it: it does not know how much force to send through nerve impulses to the muscle tissue to overcome the resistance of the weight (thus it sends stronger impulses than necessary). The brain has not yet developed a strategy for engaging specific muscles in this movement: it does not understand when it is best to activate a particular muscle group.

Furthermore, it has to maintain balance (either of your body or of the weight you are holding). Because of this, strong nerve impulses have to be sent to numerous stabilizing muscles to prevent you from dropping the weight.

Due to the combination of all these factors, the technique of lifting the barbell in the bench press is quite flawed during the first workouts (and indeed in any other exercises with which you are not familiar).

Therefore, the technique is always incorrect in the beginning. You cannot just sit in the driver's seat of a car and start driving perfectly. You need to learn how to do it. Acquire skills. The same goes for lifting weights.

TheTechnique of Performing Exercises Depends Not on the Muscles, but on the Nervous System – Fact 2

The technique of lifting weights will remain flawed until a motor pattern is formed in the brain – neural pathways that will allow for clearer transmission of nerve impulses from the brain to the muscles. These pathways are formed from session to session with consistent performance of the same movement. By the way, this is why it is better to progress in one exercise set first, then in another, rather than doing everything different in each workout (and here’s another one of my articles with scientific studies on this topic).

Moreover, an important role in the clarity of movement performance plays the neuromuscular connection – the connection between the brain and the muscles. The key word here is “neuro,” meaning “nervous.” Neuro-muscular connection.

When this connection is refined, the brain already knows how many motor units (muscle fibers, myofibrils) to activate, how strong the impulses to send should be, which stabilizing muscles to engage and when to engage them to lift a certain weight.

You can observe a weak neuromuscular connection in beginner athletes when they start shaking during exercises. Have you noticed that? When a guy seems to be doing pull-ups, but his body is swaying from side to side as if he is tense. That’s the unrefined neuromuscular connection at work.

This connection develops, by the way, as one becomes fitter. Free training programs – here. Everything is clearly outlined and easy to understand.

The Technique of Exercises Varies for Everyone: There Is No Correct Technique for All – Fact 3

There is a concept called individual characteristics – certain factors in a person’s body that influence their physical state. For instance, the attachment points of biceps tendons can vary between two people. A person whose tendons attach to the radius farther away from the elbow will generally have greater physical strength. Or take the latissimus dorsi muscles. In some, they can additionally attach to the lower ribs, which makes the lats stronger but reduces mobility in the chest.

And there are countless such characteristics. They are not limited to how muscles attach to various points in the body.

For example, the execution of exercises can also be influenced by the flexibility of the muscles (and their tendons). Some individuals may lack flexibility in the hip flexors. As a result, such a person may perform a “butt wink” during squats. Or they may find the classic style of Squats with a barbell on the shoulders uncomfortable, preferring only the “semi-sumo.”

Due to individual characteristics (just because that’s how a person is used to), one athlete may allow their knees to pass beyond their toes, while another may find that position entirely uncomfortable while squatting.

It is precisely because of these characteristics that each athlete can have an individual CORRECT technique. That is, not one universal technique for all, but different ones that are correct for each individual. There is no need to try to change a person's exercise technique if it:

A) is comfortable for them;

B) gives excellent results in their progression.

The only moment when someone should be pointed out for incorrect technique is due to a health risk. If someone is squatting with a curved back – we change their technique because they might hurt their back later. If someone does ab exercises with a straight back – we change the technique because it could harm their lower back. And so on.

On our main site MakeFitness, we have created animations showing the correct execution of each exercise for each muscle group. Be sure to check it out.

The Technique is Allegedly Compromised Due to Muscle Imbalances – Fact 4

The key word in the subtitle is “allegedly.” Because it is a myth that technique is incorrect due to muscle imbalances.

In reality, imbalances are the norm for our bodies. One hand is slightly stronger (because we use it more often in our daily activities), one leg is stronger (for example, in soccer players, one is the support leg and the other is the kicking leg). Or one limb simply has more flexibility than another.

In short, muscle imbalances are an inherent part of us. And incorrect technique is not a result of imbalances; rather, the technique simply has not been developed.

For those interested, I recommend reading about how to train better: to do poorly but with high volume, or with clear but low volume. Without exaggeration, the best sports nutrition brand on the Russian market is DobromilFit. Alexander Dobromil guarantees the quality of his products.