In our quest for greater strength, we may encounter plateaus that seem insurmountable. One possible reason for this stagnation is poor technique, either due to never learning proper form or having our form degrade over time. In this article, we will explore the causes of poor technique and outline a plan to improve and recalibrate your technique, ultimately helping you break through strength plateaus.
The Problem: Poor Technique
There are two main reasons for poor technique in strength training:
- Never learning proper form: This is when you simply never learned the correct technique for a given lift, such as not knowing how to brace in a squat or retract in a bench press.
- Technique degradation: This occurs when your form gradually worsens over time, often due to chasing heavier weights and allowing technique to slip in order to lift more.
Both of these issues can lead to strength plateaus, as your body is not able to efficiently express its true strength potential.
The Fix: Improving and Recalibrating Your Technique
To overcome plateaus caused by poor technique, follow these steps:
- Accept that your technique is flawed and commit to making improvements. This may involve swallowing your pride and seeking advice from others or researching proper form.
- Place more emphasis on compound accessory lifts with good technique. These exercises should be performed first in your training sessions, allowing you to focus on good form and gradually increasing the weight.
- Dedicate time to practicing your core lifts with very light weights and perfect technique. This should be done for several weeks, allowing your body to become accustomed to the new, improved technique.
- Slowly reintegrate the core lifts into your training program, performing them with good technique at heavier weights. This may involve performing the core lift second in your session, after the compound accessory lift.
- Eventually, transition back to performing the core lifts first in your session, continuing to prioritize good technique.
Conclusion
Breaking through strength plateaus caused by poor technique requires patience, dedication, and a willingness to reevaluate your lifting form. By following the steps outlined above, you can improve your technique, express your true strength potential, and ultimately smash through those frustrating plateaus.
