Every sport has a "stance". A manner in which you position your
body for the safest, most effective use of your physical potential. Resistance training is no different. While lifting in
weight training, the position is called the "athletic stance". It is perhaps the most important element of the workout
to remember. It serves as the foundation upon which all other lifting habits build. Correct positioning for an exercise can
help you work the muscles properly while keeping your spine in alignment and helping to avoid injury.
You’ll know you are standing correctly when you can draw a straight line from your head, through the center
of your shoulders, then through your hips and your ankles. Any deviation from this could trigger many lifting errors and ultimately
lead to injury To check out your position, turn sideways in a mirror as
you begin execution of an exercise. Ask yourself: Am I standing or sitting
up straight and looking forward? Chin not jutting out and head centered? Knees slightly bent? Is my weight centered
over the middle of my feet and balanced? Are my shoulders relaxed and in
proper posture? Are my abs slightly engaged? The tempo of a repetition should be done in a "3,000 count"(1.000,
2.000, 3.000), and equal throughout the lowering, (concentric), and lifting, (eccentric). Pay attention to the eccentric component,
as it is often rushed. BREATHE! This sounds like pretty dumb advice but
there can be temptation to hold your breath while completing a rep.
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