The point where the weight changes direction is the exact place where everything can go right, or wrong!
The #1 piece of advice I have for people in the gym is this: Learn to use a controlled, deliberate tempo with close attention to detail at the points where the movement changes direction.
Mastering this practice would ensure far fewer injuries and getting more out of the exercises you are already doing!
My clients learn to move with this level of control and focus early on, and for good reason. Shouldn’t reducing the risk of injury and getting the most benefit out of their exercise be high on my list of priorities?
What’s that all mean?
Watch the videos below.
Slow takeoffs and slow reverses are key!
Controlling momentum requires complete control during the changes of direction that occur within an exercise. Learning to move this way will ensure you create the safest, most effective exercise possible.
While exercising, follow this simple rule for the health of your joints:
Use muscle to move, not momentum!
Be slow but powerful!
Move the weight like an 18-Wheeler taking off from a dead stop!
Unless you are training to play a particular sport you will probably benefit by slowing things down!
The slower the change of direction the less chance of impact and injury to your joints!
It will take deliberate practice to learn to control your speed, especially when the weight gets heavy! Moving slowly will allow you to push yourself safely!
This is a safe and effective “default tempo” to use on most resistance training exercises.
The 4-Step Default Tempo:
- Begin the movement by slowly building up force.
- Maintain a consistent speed once enough force has been developed and the movement begins.
- Slow down before the stop at the end of the range of movement!
- Reverse direction slowly and deliberately!
Exercise Don't Hurt! 