Welcome to Training Tip Tuesday, where I explore a different training focus each week—from strength and cardio to flexibility and balance.

 

Today’s Training Tip

Do not allow momentum to control your movements

 

Control the Weight, Don’t Just Move It

We’ve all been there: finishing a set of lat pulldowns only to realize our back feels… nothing. If you’re simply moving weight from point A to point B, you’re likely letting momentum take over. To see real results and stay injury-free, you must remain in total control of the movement. Focus on a slow, deliberate tempo for every rep; if you have to hitch your body or use a swing to finish the movement, the weight is likely too heavy.

 

Today’s Challenge

Try a 2-pause-4 tempo next time you lift weights—two seconds up, pause to show you’re in control, and four seconds down. By eliminating the bounce at the bottom of a rep, you force your muscles to do 100% of the work.

Remember, if you aren’t controlling the weight, the weight is controlling you!

 

Questions
  • • Do you usually count your tempo (like a 2-pause-4 count), or do you tend to power through your reps as fast as possible? ~ Yes, I’m guilty of not slowing down enough sometimes; however, it’s a game-changer once I make the effort to slow things down!
  • • Be honest: is there one specific exercise where you find yourself tempted to swing the weight just to get through the set? ~ Mine is curls.
  • • What’s your trick for staying focused on the muscle you’re actually trying to work; do you close your eyes, look in the mirror, remind yourself to slow down? ~ all three

 

I’m linking up with Jenn from Runs with Pugs and Jenny of Runners Fly for Tuesday topics Link-Up. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!