Importance Of Proper Form For Lifting

Gather around and let me tell you the tales of people who tried to lift with bad form. While I won’t go into specifics, I’m sure you’ve heard plenty of horror stories where people hurt themselves doing various different lifts! Whether it be the upper body or lower body injuries, I’ve heard and seen them all.

If you aren’t lifting with the correct form, you might be missing out on some easy gains! Proper form and transform your strength levels and help you make progress if you’ve noticed a plateau. I want you to understand the power of proper squat form, proper pushup form, or things like proper deadlift form.

Don't Want To Scare You

I want to get the bad out of the way first. I’m not writing this article to scare you with all the stories of people with bad form. I want to help you make gains while being safe! Lifting weights is a great way of keeping in shape and improving your physical abilities.

However, it doesn’t come without its risks. Most of those risks can be mitigated by the proper form! There are plenty of ways you can mess your body up without the proper form. 

Are your elbows too wide on the bench press and the weight too high? Say goodbye to your shoulders. Is your back not straight when doing deadlifts? Say goodbye to your spine. Are you pop-locking your knees on squats? Well, you get the idea. Below is a video about improper form and the consequences that can follow. (On a side note: while getting a good video for this, I was sucked into a lot of gym fails compilations. They’re always a good watch!)

Sometimes these injuries aren’t going to be immediately apparent. Sometimes your elbows or knees might start feeling weird in 5-10 years. This is with anything the requires physical effort though, not just gym-goers. Have you heard people with physically demanding jobs such as construction or movers told to lift with their legs? It’s for a reason and can help eliminate future injuries.

What Proper Form Can Do For You

As I mentioned above, proper form can help you activate the muscle that you actually want to work and your strength will build for that muscle. Without proper form, you might be offloading some of that work to other muscles. In the worst case, it could be all of the work!

If you are still reading to this point, I think you are pretty serious about the importance of form and how it can help you. I will share one piece of advice that I hope you remember if nothing else, it’s about the quality of the lift, not the quantity of the weight. This will save you a lot of trouble down the road, gains will be more consistent, more injuries will be avoided.

I’ll tell you a quick story about how I broke 300 lbs on the bench press. Most people would assume that I just kept adding weight until one day, BAM, I had done it. Well, that’s wrong, I had hit a plateau and was making no progress. What did I do? I dropped the weight, focused on my form and contractions, and didn’t try to max out every chest day. 

One day I wanted to see how much I had progressed and I soared past 300lbs to 315lbs. I’ll admit this wasn’t an overnight thing and took some time, but it shows the effectiveness of proper form and contractions. Below is a video on the best practices for proper form.

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