The question alone is capable of producing a million different responses. Scratch that, a quick google search has given me 21.800.000 reasons. Powerful Google.

The most logical reason I have heard to date was courtesy of our friends at Power Athlete HQ, “We lift weights to challenge posture and position under load”. The beauty of that statement lies in the simplicity. As a coach, our job is to communicate what good positioning looks like and ensure proper posture is expressed through the fullest range possible. Only then should an external load be added.

If you find a way to cheat the movement, meaning you find a way to move through a full range of motion in a compromised position, a few things happen. First and foremost you are setting yourself up for injury. Certain joints are designed to move in very distinct motions.

Consider the knee for example while we look at one of the most important primal movement patterns there is, the squat. The knee is a hinge joint, and as such, is designed to flex (bottom position) and extend (top of squat) while tracking the toes throughout the movement. A gross oversimplification I know but bear with me here. Now, if the ankle is not functioning properly and has limited dorsi flexion we tend to observe a compensatory pronation of the foot and internal rotation of the tibia to achieve that end range. This also presents itself further up the chain by forcing the knee into a valgus position and causing the femur to internally rotate. The adductors of the hip are then required to work overtime to create torque to drive up out of the hole. This is an incredibly weak position to squat in and it creates a ton of shear force on the joints. This is just one example of how the pattern can be disrupted but the point is, we have a finite amount of shitty reps in the tank before we get properly lit up.

Secondly, we have training maxes for a reason. If you try and overreach to complete a lift and it ends up looking like a dog fucking a football, an argument can be made that you didn’t really complete the lift anyway. Also consider that the effects of the lift have been mitigated because what set out to be a back squat just became a heavy ass good morning or some other bastardization of the movement.

The Iron game is a long road. Start light, lift within your capacity to express proper form and progress slowly. Ego and instant gratification have no place here. To put things in perspective, if you were to follow a linear progression for 1 year adding 2lbs a week throughout the year, factor in a few resets and you have close to 100 lbs on a particular lift. The majority of the lifting population would be hard pressed to say they improved by 20lbs over the year. Plain and simple there is no substitute for time under the bar no matter what your experience level.

Proper human movement is incredibly efficient and beautiful to watch. When it comes down to it, efficiency trumps effort every time. It’s science bro. Does anybody remember the Seinfeld episode where Elaine unleashes those killer dance moves at that party and Jerry is completely mortified?

That’s right. Observing poor form in the gym is just like watching white people trying to dance. Not to worry, I have included myself in this group. It’s extremely awkward, hard to watch and the risks far outweigh the rewards. Don’t be that guy or gal.

For the most part, everybody enjoys banging heavy weight. Why? Because it’s fucking awesome. Science will also back this one up. Being strong is one of the most empowering feelings and rewarding physical traits to anybody of sound mind but the process needs to be respected. One should never get caught slippin on the MCI principal. Mechanics, Consistency and then Intensity.

This has always been at the forefront of my teaching philosophy and I was really pleased to see this emphasized in the Crossfit level 1 certification.

As coaches we have already forgotten what time or total reps an athlete has posted on the whiteboard. We are however blown away when a student has made visible changes in the quality and fluidity of their movement. Keep in mind this can also be a “PR”. In all honesty those students will likely receive further attention down the road because they have shown coachability and a willingness to improve.

Consider this a call to action. Be aware and introspective. Any good lifter knows damn well when there are improvements to be made. Yes, it does require some extra effort in the form of mobility or assistance work but what things worth having ever came easily. Part of growing up and kicking ass demands accountability.

Rob Beare
Coach & Personal Trainer
Biometrics Strength & Conditioning