by Bridget Aubut
You have probably heard your coach say it a hundred times (maybe more). Brace yourself. Set your shoulders. Use proper form, muscle activation and movement patterns. But why is it so important? And what does it mean exactly? What will you gain from putting this all into practice? Don’t worry, I’ve broken it all down for you! When it comes to working out, many people focus on lifting heavier weights or pushing for more reps. However, the foundation of any effective workout lies in putting this all into practice. Here’s why these elements are crucial:
1. Proper Muscle Activation
Proper muscle activation ensures that the target muscles are fully engaged during an exercise. When muscles are not correctly activated, other muscles might take over the movement, leading to inefficiency and less effective workouts. Over time, this can lead to muscle imbalances, making it harder to achieve your fitness goals.
2. Correct Form
Good form is not just about looking good while exercising; it’s about ensuring that your body is moving in a way that minimizes the risk of injury. Poor form can place unnecessary stress on joints and muscles, leading to strains, sprains, or even more serious injuries. By focusing on correct form, you ensure that each movement is effective and safe.
3. Bracing Yourself
Bracing involves tightening your core and stabilizing your body during an exercise. This is especially important during compound movements like squats, deadlifts, or presses. A strong brace protects your spine, improves balance, and allows you to lift more safely and effectively. Without proper bracing, you’re more prone to injury and less likely to perform at your best.
4. Setting Your Shoulders
Setting your shoulders refers to pulling your shoulder blades back and down before performing exercises, particularly those involving the upper body like presses, rows, or deadlifts. This position stabilizes your shoulders, reduces the risk of shoulder injuries, and ensures that you’re engaging the correct muscles. By setting your shoulders, you create a strong and stable base, allowing for more controlled and powerful movements.
5. Proper Movement Patterns
Each exercise has an optimal movement pattern that maximizes efficiency and effectiveness. Deviating from these patterns can reduce the benefits of the exercise and increase the risk of injury. Consistently practicing proper movement patterns helps build muscle memory, making it easier to perform exercises correctly even as you fatigue.
Incorporating these principles into your workout routine might take a little extra time and focus, but the benefits are well worth it. Proper muscle activation, form, bracing, shoulder setting, and movement patterns not only help you achieve better results but also keep you safe, ensuring that you can continue progressing in your fitness journey without setbacks. Prioritize these fundamentals to build a strong, resilient body that performs at its best, both in the gym and in everyday life.