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 swinging motion 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 rush just to get through the set? ~ Mine is upright rows where I catch myself rocking my upper body to get some help from momentum.
- • 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
The Peloton workout I did this morning actually incorporated a very similar sequence! We did a “fast” raise, then a 4-count lower. I often sneak in a few static holds, too, if I catch myself succumbing to momentum, LOL.
Good work!
“Control the weight, don’t just move it” – sounds simple, but actually doing it is another story!
I’m always surprised how often I think I’ve got it right…and then the CrossFit coach comes over and says otherwise. Instant reality check That’s where having a coach or even just catching yourself in the mirror makes all the difference!
Same with me – I think I’m doing a perfect side plank and the Peloton voice will tell me to raise my hips. It’s great to have the feedback!
I e been having trouble getting past your firewall while traveling so hopefully this works. This is great advice and it’s so easy to get complacent and use momentum to mi e the weights. Great reminder to be mindful
It worked, you got through! Indeed, it is easy to get complacent. I’m enjoying the Peloton feedback on my form when taking their strength/core classes.
I find reps so boring that I do tend to rush a little, but I am trying to be better. It’s hard.
You’re smart to try to slow down so you’ll get the maximum benefit of the workout. I know strength training can be boring for a lot of people, but it’s so important to our long-term health. Keep trying!
Interesting post with good tips. Unfortunately, these exercises are just a beautiful memory for me. Now, due to back problems, I can only do stretching.
Awww, it’s unfortunate you can no longer lift. Keep up the stretching, though!