On Form

The “right form” doesn’t exist. Regardless of the movement, we all have a certain capacity to achieve the desired outcome. Some of us have a squat that has been described as ideal, others hinge closer to textbook definitions. There is no perfect position, angle, nor technique for a given exercise. Not all exercises should be performed by everybody. Some folks are better at lunging while others pressing, find the movement that allows your architecture to adapt most effectively.

The idea that everyone should squat, hinge, lunge, push and pull as well as carry is an antiquated one that needs refining.

Proper form is something I get asked often by clients and coaches. The intention behind the question is legitimate, we all want to ensure we move appropriately to aid in reducing injuries and gaining capacity in the gym or on the field. The reality is that we all have limitations on our ability to move, and some movements in the gym are not for us. As an example, if someone has limited mobility at the level of the hip, performing a deep squat is most likely going to involve some degree of compensation. That compensation may show up in any number of places, but identifying the limitations in mobility prior to programming an exercise is critical in developing higher levels of performance. The idea that everyone should squat, hinge, lunge, push and pull as well as carry is an antiquated one that needs refining.

Identify what you can and can't do, then program exercise.

Powerlifters are an easy population to single out on this front. They train themselves to perform three movements very well, the back squat, bench press and barbell deadlift. Those patterns become deeply ingrained and at a certain point they sacrifice the ability to perform other movements efficiently. Powerlifters are rarely, if ever, asked to perform burpees or snatches. For one thing, those movements aren’t needed to become a good powerlifter, and for another they typically are unable to perform them proficiently. Every body has limits and talents. Target those constraints and iterate.

Every movement comes with prerequisites. Specifying a proper form for exercise is too broad and unrefined to allow for individual needs. No single person performs an exercise the same way, however each person may be moving in a way that is good enough for their architecture. Forcing people into categories of exercise that may not suit them is a way to develop compensations that may lead to unfavorable adaptations down the road. Spending time finding the movements that are specific to you and your needs is the best way to develop your capacity and improve the performance metrics you find meaningful. Finding a movement coach, or getting an objective assessment, is how you identify what's suited to your needs. You can drive your progress via that data.

Austin Ulrich, Physical Therapist