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Losing form toward the end of a set?

  • 04-02-2009 9:56pm
    #1
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭


    Is this common. When I'm lifting heavy weights usually for a new PR, which I'm getting a few of now with starting strength program, the last few reps of the last set or 2nd set my form starts to slip. I try correct it but it can be pretty hard sometimes. Just wondering if this is fairly normal and what I can do about it?


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Yes, it's common. In fact, if you are lifting close to max, it would be amazing if it didn't happen.

    Ok, the official line is to make sure you employ correct form at all times, and not to increase your weight until you can finish your set with perfect form. In real life, a lot of lifters find that a little bit of cheating towards the end of the set helps them get the weight up for that extra rep or two and allows them to spend more time with the muscle under tension.


  • #3
    maxxie
    Banned (with Prison Access) Posts: 949 ✭✭✭maxxie


    Blacktie. wrote: »
    Is this common. When I'm lifting heavy weights usually for a new PR, which I'm getting a few of now with starting strength program, the last few reps of the last set or 2nd set my form starts to slip. I try correct it but it can be pretty hard sometimes. Just wondering if this is fairly normal and what I can do about it?

    yeh this normal, you are doing a strenght program, working to fatigue! overload thats the goal! I think you need a spotter to assist and motivate you to complete those last few reps!


  • #4
    Blacktie.
    Registered Users, Registered Users 2 Posts: 2,903 ✭✭✭Blacktie.


    Ok thats grand thanks for the replys was just making sure I wasn't screwing my back up or anythin. It mainly happens in the squat that I find it hard to correct the others exercises I correct as I go the squat just seems to be the tough one.


  • #5
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Form faults are generally not dangerous, at least not immediately so, just inefficient, and form breakdown is going to happen at maximal weights.

    The key thing is that you don't let form slip too much. Your warm ups should always be perfect, and really your first and second sets shouldn't have form creep.

    Over time as well, form creep (increasingly bad form) tends to happen. If you can't get to a coach, videotaping yourself helps. Also, Rip's forum offer Squat form checks through youtube.

    The major form faults I've seen on the low bar back squat are:
    Chest not kept up - take a big breath and big-up your chest when the squats start getting heavy.
    Knees coming in - Concentrate on driving those knees out at the bottom and the start of your ascent.
    Weight shifting forward - ensure you start your squat by sitting back, and keeping your chest up helps.

    Lastly, rushing to the bottom of the squat generally means a poor rep. Try to think in terms of pulling yourself down to the bottom of the squat, rather than falling to the bottom.


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