'Good Form' What does that even mean?
Updated: Jan 7, 2021
CONSIDER THE PHRASE ‘GOOD FORM’.
HOW DO WE DEFINE THAT?
GOOD FOR WHAT?
COMPARED TO WHAT?
WE HAVE ALREADY ESTABLISHED THAT THERE IS CURRENTLY NO HARD EVIDENCE SUPPORTING THE IDEA OF USING CERTAIN LIFTING TECHNIQUES TO REDUCE THE RISK OF INJURY OR PAIN.
THE TECHNIQUE BEING EMPLOYED SHOULD BE TAILORED TO MEET THE GOAL(S) OF THE TRAINEE.
FOR EXAMPLE:
IF THE GOAL OF THE TRAINEE IS TO MOVE HEAVY WEIGHTS FROM A-> B AS FAST AS POSSIBLE THEN THEY MIGHT AIM TO LIFT IN A WAY THAT IS BIOMECHANICALLY EFFICIENT FOR THEIR INDIVIDUAL ANTHROPOMETRY.
Definition
Efficient: achieving maximum productivity with minimum wasted effort or expense.
Notes: Might there be more than one way of displaying an efficient technique to meet task demands? Deviations from the mean are also unavoidable and cannot be completely prevented (nor should they be, all of the time).
ANOTHER EXAMPLE:
IF THE GOAL OF THE TRAINEE IS TO INCREASE THE SIZE OF CERTAIN MUSCLE GROUPS THEN THEY MIGHT BE AIMING TO LIFT IN A WAY THAT EXPOSES THESE MUSCLES TO HIGH LEVELS OF MECHANICAL TENSION THROUGH REASONABLY LARGE RANGES OF MOTION.
Mechanical tension: the type of force that tries to stretch a material. During training, muscles experience stretching forces when they try to shorten, but are resisted when they do so (Beardsley, 2018).
AND ANOTHER:
IF THE GOAL OF THE TRAINEE IS TO IMPROVE TISSUE TOLERANCE TO LOAD IN A MOVEMENT AS THEY ARE EXPERIENCING PAIN, DISCOMFORT OR HAVE AN INJURY THEY MAY LIFT IN A WAY THAT FEELS NON-THREATENING, USE A SMALLER RANGE OF MOTION, OR UTILISE POSITIONS THAT ARE BIOMECHANICALLY LESS EFFICIENT.
THESE EXAMPLES SHOW THAT THE TECHNIQUE USED ON THE SAME EXERCISE MAY DIFFER BASED ON THE INDIVIDUAL’S GOALS. THIS IS OKAY.
SO WHEN DO BIOMECHANICS MATTER?
PERFORMANCE - WHEN MAKING BODY MOVEMENTS MORE EFFICIENT TO IMPROVE PERFORMANCE AT A SPECIFIC TASK.
PREPAREDNESS - ENSURING THE BODY IS SUFFICIENTLY ADAPTED TO THE STRESSORS IT'S ABOUT TO BE EXPOSED TO. WHEN EXTERNAL FORCES SURPASS THE ABILITY OF A TISSUE TO TOLERATE THIS STRESS, INJURY MIGHT OCCUR. STRENGTH CAN BE PROTECTIVE HERE SO THE 'CEILING' ON WHAT CAN BE TOLERATED IN CERTAIN POSITIONS MAY MOVE WITH DOSED EXPOSURE & ADAPTATION.
MODIFYING DUE TO PAIN/ INJURY - KNOWING WHEN TO BACK OFF OR MAKE A TEMPORARY CHANGE WHEN PRESENTED WITH SYMPTOMS. SOMETIMES CHANGING TECHNIQUE CAN ALLOW TIME FOR IRRITATED TISSUES TO 'DESENSITISE' SO A LOAD TOLERANCE PROGRAMME CAN BEGIN AGAIN SHORTLY.
IN SUMMARY:
'GOOD FORM'
A VAGUE AND MEANINGLESS TERM WITHOUT CONTEXT THAT IS OFTEN ACCOMPANIED BY OVERLY SIMPLISTIC BIOMECHANICAL NARRATIVES THAT ARE NOT CURRENTLY SUPPORTED BY EVIDENCE.
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