Are You a Cheater?

Let’s face it… When it comes to weightlifting, there’s a whole lotta cheating goin’ on.

At its roots, cheating comes from never really learning good form in the first place. Many people simply “learn” by watching others. Often, this is not good enough. The subtleties and nuances of technique are difficult for the inexperienced to see, if they can be seen at all! Exercise is a science, and the movements of exercise need to be learned.

Also, the tendency to cheat increases as the weight / load increases. This is not to say that using light weights guarantees good form. It doesn’t. But the two things that result in cheating / loss of form are actual load and perceived load.

Actual load is the weight on the bar. It’s just that simple.

Perceived load is relative to how fatigued you are. Fatigue can be local or systemic. Local fatigue involves the muscle or muscles you are working. Systemic fatigue means your cardiovascular system is taxed. Both can spell trouble when it comes to keeping good form.

I don’t mean to imply that cheating the weight up (or down) is necessarily a bad thing. Used as a tool by an experienced lifter, it can be a powerful intensity technique. But, believe it or not, there is a proper form to this kind of cheating!

The reason I mention this is that most acute injuries in the gym are the result of bad form / improper technique.

So, that’s the problem. Here are five possible solutions:

1. Work with a good trainer. A good trainer has education, experience, and is a good teacher. Many people have one of these criteria; few have them all. Do your homework and ask around. Trainers are a dime a dozen. Good trainers are worth their weight in platinum! In the context of this conversation, a good trainer will be able to (1) teach you good form, (2) watch you to ensure you are using good form, and (3) immediately correct you when you aren’t using good form.
2. Pay attention. Do you remember the first time you drove a car? There are so many things to think about, even having the radio on can be a distraction. Lifting weights requires concentration and attention to your body. If you are “form challenged”, then after you learn proper form you have to practice it…a lot. Thousands of repetitions are required for your body to own the motion. So take off the iPod, get near a mirror, and pay attention. Not only will your risk of injury decrease, your results will improve.
3. Slow down. Explosive motions generate momentum. If the weight is heavy enough, that momentum can take over. The key word is control. Here’s a tip: If someone watches you in the gym and you overhear them using the words “bouncing” or “jerking” to describe your workout, you may want to consider slowing down.
4. Lighten up. The fact is weights are a means to an end. Form first, load second. So if after all of the other tips you are still “form challenged”, knock that weight load down until you can execute good form.
5. Get fit. Cardiovascular fitness is a foundational functional quality. Without it you will never be able to work out with the intensity necessary to make the kind of progress you’re seeking. Working out is work. Decreased “huffing and puffing” during a set equals decreased likelihood of cheating.