Why “Good Technique” is Not Enough
On the surface it seems strange, how can you have good technique and yet your technique can still suck?
The simple reason is that good technique is more than just achieving what looks like good alignment.
The timing and sequencing of muscle activation patterns play not only a huge role in power production but also also how the body’s tissues distribute the forces and load.
In achieving good technique, you need to be aware of 2 things:
2) Muscle activation patterns
Obviously this is an area where books can be written, but as it isn’t the main focus of the article, I won’t go in to great detail here.
There is no one perfect alignment. No one size fits all. It’s always a trade off. If you change technique to take pressure off one area, it will be distributed to an adjacent area. Sometimes this is exactly what we are after though. An example of this is adjusting someones technique so the load is distributed more to the hips rather than the lower back.
As a general rule:
– aim for symmetrical alignment i.e. left to right
– pay attention to weight distribution as this can determine where the force gets distributed i.e. weight through the heels and mid foot while squatting as drifting on to the toes can cause people to place more pressure on their backs than their hips
– neutral joint position of critical joints such as the vertebrae of your spine
Muscle activation patterning:
This obviously still coincides with alignment, but is also the main reason why someone can seemingly have “good” technique on the surface, but – because of poor muscle activation and neural sequencing – still have quite bad technique and leave themselves open to injury.
It really boils down to 2 key aspects:
1) How well you “control” your aligment
2) Where and how you develop your force production
Both of these aspects are controlled by 3 key groups of muscles, your:
Local Stabilisers vs Global Stabilisers vs Global Mobilisers
Think of different muscles as having different roles. There are some muscles that are quite small and literally are the only muscles that may cross certain joints. When they contract, they don’t actually cause any movement, but actually increase “segmental stiffness” (this is a good thing). By doing this, they contribute to the stability of the system. If these muscle don’t work (which can happen sometimes in response to pain), the stability of the system is severely compromised, which greatly increases your risk of injury.
As you start working your way outwards, you come across muscles that provide control – especially rotational control – to the system. These muscle should be efficient in shortening to their full inner range, controlling the lengthening and decelerating under load and also isometrically “holding” things in place when needed. Your Glut Med is a good example of this in pelvic / hip / and lower back stability.
Their main role is actually cause the movement. These are the ones that usually get the whole focus when we are doing an exercise. But, as you can see, they don’t contribute the stability of the system. Rather, they are reliant upon the other muscles to do their role to stabilise in order for them to be effective in producing the movement. By just focusing on these, we can sometimes miss the importance of the other two. Until it’s too late and we hurt ourselves.
I have been quoted in the past with regards to fixing someone’s technique along the lines of “keep doing what you’re doing, just do it differently”.
While they initially laughed, it is actually true. Sometimes there isn’t just an “exercise” you can do to fix a problem. It’s learning how to correct the neural motor pattern IN that movement that is more important.
It’s not WHAT you are doing, it’s HOW you are doing it.
The activation patterns. The timing. The sequencing. One good example most people are familiar with this is the timing of the Glut Max in power production and sequencing in the context of the whole Posterior Chain.
All of these muscle groups, the Local Stabilisers, the Global Stabilisers and Global Mobilisers, are just as – if not more important – than just the alignment.
If you think you are having issues with your technique, need help with pain while lifting, or would like to learn if you are in fact doing your exercises correctly, contact me for an initial consult to run through everything in more detail.