Good form, put simply, is the proper execution of an exercise. Whether the exercise
is an isolation move - such as the concentration curl, a compound body weight movement
- such as the one-leg hip extension or a functional conditioning move - such as
the wood chop, good form is a key element for the desired body enhancing effect
to be achieved. Read on to learn the answers to some misunderstood questions about
form.
1. Is my form OK if I just move slowly?
No. Moving slowly does not mean that an exercise is being performed properly. Body
positioning, joint angles, posture & movement path are also extremely important
elements of proper form. Furthermore, certain plyometric and sports conditioning
exercises are supposed to be performed at a relatively quicker pace. This quick
pace does not mean that form is being sacrificed, as long as the other elements
of form are maintained.
2. Can I learn the proper form of an exercise just by watching
someone else?
No. Even though proper form is crucial to positive results, there are many people
who do not exercise with proper form. The main reason for this is, they simply never
learned what proper form is in the first place. The 'monkey see - monkey do' phenomenon
is quite common in gyms and fitness centers. Hence the plaque of improper form can
spread like a bad virus if left untreated by a trained professional. This is one
of the main reasons to hire a qualified personal trainer or if your budget is tight,
to purchase some instructional materials for your specific goals. Learning proper
form can mean the difference between fitness success and failure. Unfortunately,
many people do resort to the 'copy cat' method in designing their own exercise routines,
risking injury and lack of progress.
3. Can I still injure myself if I am using proper form?
Yes. Using proper form does not guarantee that you will not hurt yourself. The weights
you use must be appropriate for each exercise you perform (assuming the exercise
you are doing requires a weight). Good form with a weight that is too heavy can
cause problems. Additionally, good form being used by someone who is over-training
will not prevent overuse syndrome or over-training conditions. Even if you are doing
mostly bodyweight type exercises for your fitness routine form is still crucial
to your safety and success. Proper form is one of the key elements in a smart workout
routine.
4. I've seen different trainers teach the same exercise,
but the form is not identical. Does this mean that one of the trainers is wrong?
No, not necessarily. Every exercise has at least a few variations of each exercise,
sometimes many. For instance, let's look at the standing bicep curl. Some
trainers teach this exercise, to be executed with the feet even, about shoulder
width apart. Occasionally, you'll see a trainer teaching someone to stand
with a staggered stance - one foot forward and one foot back, with the knees
slightly bent. Neither of these methods is wrong. They are just two variations of
one exercise. I would instruct clients to use the staggered stance version as it
is a more natural use of the body and safer on the lower back.
5. Is it OK to workout without having a mirror to check my
form?
Yes. However, not having a mirror to workout in front of is not an excuse to use
poor form. The best way to make sure you are performing any exercise properly without
seeing yourself in a mirror is to see yourself in your mind's mirror. The
way you do this is by closing your eyes, occasionally, while working out in front
of a mirror and 'feeling' your form. An extra benefit of this is the
enhanced mind/body 'connection'. The more you do this the better you
will get at it. Many people who practice this eventually prefer to workout without
mirrors because of the neuro-psychological stimulation it provides. When you exercise
without staring into a mirror you'll find that your focus is more internalized,
putting you more in tune with your body as it relates to the exercise you are doing.
Proper form is only one ingredient in your overall fitness program. But just like
any other recipe, getting one ingredient wrong can ruin the whole project. Form
has this power. Get it wrong and you are looking for trouble, if not just bad results.
Get it right and you will be that much closer to the body-improving fitness results
you seek.