[Lifting] What's your best tactic for improving form and avoiding injuries?

Aaren_Augustine · 2017-08-07T14:47:39+00:00

Alan Thrall - Your back is whack

https://www.youtube.com/watch?v=BEn61BL4Nwk

Most of Alan's videos go in depth on form in order to iron out deficiencies. A weak core being one of them.

https://www.youtube.com/watch?v=4fytgVeSmo4

For reducing shoulder pain. Oh hey, and he talks about lower back pain.

https://www.youtube.com/watch?v=rFNBcvw46SQ

Perhaps you got a shoulder impingement

https://www.youtube.com/watch?v=RU8K3UAF_JA

Or hip impingement, which is what I get.

Basically, get better at troubleshooting.

And doesn't GayLubeOil do this over VOIP?

Westernhagen · 2017-08-07T14:38:40+00:00

For me the key to good form is "don't go too heavy". When I try to lift too much, my form starts wavering or completely goes to shit. It's difficult because whenever I get good enough at a given weight to add 10lbs next time, I'm usually a little shaky the next time.

Another thing that makes me have good form is doing the lifts slowly. Tempo squat, tempo bench. Lower to a two count, pause at the bottom. Again you have to do that with a lower amount of weight, but in the squat, pausing at the bottom ensures the bar is properly balanced before you try to raise it.

donedreadpirate · 2017-08-07T14:49:21+00:00

Buy Becoming a Supple Leopard. Learn your weaknesses and work on mobility. Understand the dynamics involved in basic lifts like bench, dl, squat. He has some great advice that's easy to understand around generating torque, your mental model, etc.

Edit: oh yeah, also videotape yourself and critique based on what you learn

sexyshoulderdevil · 2017-08-07T15:57:44+00:00

I had some bad shoulder pain that lasted for years. I went to a surgeon and he gave me a suggestion that made me think he was nuts. Two Aleve in the morning and two at night for two weeks. He felt I had some lingering inflammation and this COULD do the trick vs surgery. Most surgeons want to cut...so I figured he was actually trying to help. He was right. I felt sooo much better after two weeks. It had been an issue for years. This may not be a cure for you but as you cross 30 lingering inflammation from an injury can be an issue.

I now also do slow reps on the negative when doing a set. Instead of crashing a weight down, I count 1-2-3-4 on the negative. It's hard. You have to earn the weight to be able to control it on the way down. I have found I'm way less prone to injury since I'm really focusing on form and getting the weight under control. And when I go up in weight, I have it under control. You will have to go down in weight when you start, but you will feel a different type of burn. Then build back up over time.

youcantdenythat · 2017-08-07T20:35:48+00:00

Less weight, more reps = less injuries.

Find a weight you can do 15 reps on. Then don't increase it until you can do 20.

SeamusAwl · 2017-08-07T14:37:44+00:00

I watched several how to videos for a particular lift and go with the consensus on how to perform the lift. Then i practiced the lift concentrating on the form over the weight. If that meant squatting with just the bar. So be it. Always checking my form in the mirrors. Once i feel like i am using proper form without having to think about it, i begin to increase the weight. Checking my form and getting used to the weight before adding more weight. It took me about a 2-3 weeks before i was able to get to my bad form weight. But this time doing it right and really feeling the right muscles being activated. That is where real growth is coming in for me know.

matrixtospartanatLV · 2017-08-07T15:01:28+00:00

Specifically for shoulder issues, ballistic as well as pressing exercises incorporating kettlebells are often prescribed. Look up your local Kettlebell SFG2 and check them out.

Have you had a Functional Movement Screening?

For YOUR body type, you might be progressing too quickly in a narrow bandwidth.

Lay a broader, stronger foundation. Add an extra exercise or two for your weak areas that would strengthen them overall and make them less susceptible to injury.

Going slower is faster than dealing with setbacks

Sepean · 2017-08-07T15:09:33+00:00

A few personal anecdotes:

I damaged my rotator cuff. Spent 9 months with physical therapy and light loads, and it still hurt getting my hand above shoulder height. I then saw a great sports doctor who told me it needed strength to keep the shoulder firmly in the socket and just do the basic lifts and not worry about some pain. I did benches, presses and rows and in 3 months I was pain free at my old max. Some injuries need rest to recover, some need strength.

My wrists don't rotate fully and I fuck up my shoulders if I bench with a barbell. I use dumbells instead, that works fine. Find exercises that work for you.

I have a 20 year old knee injury. My squats are pathetic but I'd rather squat 225lbs regularly than be limping around in pain and not squatting at all. Aestheticly I'm not sure it even matters.

What does matter aestheticly is your bodyfat. 20% is way too high bro.

What does low fat diet mean? That can be bad for testosterone production, recovery, gains and joint lubrication. Back when low fat was in vogue we drank flax seed oil, but I'd recommend getting some fat back in your diet. Count calories instead of worrying about fat. If you want to go that extra mile, cycle carbs and fat (on workout days your diet is mainly carbs and protein, on rest days mainly protein and fat).

rocknrollchuck · 2017-08-07T16:10:51+00:00

Rotator Cuff Tendinitis Exercises to Relieve Shoulder Pain

Blunter-S-Thompson · 2017-08-07T16:41:55+00:00

Since the thread is about lifting and injuries...

Has anyone here ever dealt with an inguinal hernia?

SteelToeShitKicker · 2017-08-07T16:59:51+00:00

For each lift, I stop, reset, and lift. Each lift is deliberate and with good form. I see too many people lift the first rep perfect and it all goes to hell after that.

You must also understand that your form today might not be the best form tomorrow as weights get heavier. I have had to change my grip and form multiple times as I have progressed.

Also realize that as you progress, your weak point will move around. I'm constantly chasing muscle imbalances, inflexibilities, etc. Pay attention and figure out what is wrong. Then make a plan to address the issue. No one can know what's wrong in your body better than you can.

[deleted] · 2017-08-08T05:05:39+00:00

It's always happened to me when I've been too aggressive with increasing the weight on the bar. This takes practice, but only increase the weight when you can hit ask your reps on all sets with confidence. To be extra safe, don't increase weight until you can exceed your target reps on the last set.

To over come injuries, find a good sports physiotherapist.

Itstinksoutthere · 2017-08-08T05:42:22+00:00

Stretch prior to and after your lifts. Hit that elliptical for some HIIT as well. I like 2 minutes down and one minute up for 10 minutes. Don't forget your warm up sets. Start with just the bar. Really focus on squeezing the proper muscles first with the low weight. Then start adding. Once you get to your working weight then start your sets. You should not be doing one rep maxs every week. Figure out what your 4 rep max is drop 10% and do 8 rep sets with the same frequency. Do that shit properly take step back and work on lower weight. Try shifting your shoulders and adjusting your grip. You will eventually find the right way to lift the weight where it doesn't hurt then progress from there. Want to check your one rep max? Try to keep it to once a month or at most every couple of weeks. This may or may not work for you, but applying these helped for me. Currently at 245 x 4 and 225 x 8 on my bench.

platewrecked · 2017-08-09T12:16:20+00:00

Don't lift heavy when you are injured or tired. Sleeping and eating are super key. Sleep makes all the difference. Don't skip lifting if you're injured (within reason) but go light. Be creative. Work on your stability (think straps like TRX) but damn don't pay that price. I grabbed a set exactly like TRX for $20 in Eastern Europe.

Also : https://youtu.be/FSSDLDhbacc

The limber 11 is hard to beat.

Title	[Lifting] What's your best tactic for improving form and avoiding injuries?
Author	2ndal
Upvotes	7
Comments	32
Date	August 7, 2017 2:28 PM UTC (6 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/6s5urc/lifting_whats_your_best_tactic_for_improving_form/
Archive Link	https://theredarchive.com/r/askMRP/lifting-whats-your-best-tactic-for-improving-form.205723 https://theredarchive.com/post/205723

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