Importance of Technique in the Weight Room

What is Technique?

          Technique is the ability to move a loaded or unloaded pattern efficiently. This varies between ideologies however, the basic principle for determining how a movement should be done, is through the kinematic nature of muscular design. The way that a muscle group is organized, and how various muscles work in integration, are the two main aspects of technique.

Poor Technique...

          The body moving inefficiently is known as poor technique. This can be caused by weakness in synergistic muscle groups, fatigue, or from lack of technical direction. Poor technique increases risk of injury, and it is major culprit in the re-injury cycle. 

 

Strength Technique continuum 

          Increasing force production will improve any athlete, and it is the goal of all strength coaches for their players to get stronger. Increasing strength through proper technique will vastly increase performance, and lay foundational work for better hypertrophic cycles. However, strength is not the only variable of performance; technique plays a large role as well.

Strength training does not take a backseat to technique. They work equally enhancing each other and this is the strength technique continuum.

          One example of a sport which is heavily influenced by technique is Olympic Weightlifting. Coaches of this sport will specifically program in time, for technique developers and proper movement pattern reinforcement. 

 

Smooth, Efficient, and Well Timed movement.

          The full back Squat is great movement pattern because it allows strength coaches to assess and gain large amounts of information about an athlete. This allows for an evaluation on lower body explosiveness, lower body mobility, proprioceptive skills, flexibility, and overall strength. The technique of full Back Squat can be defined as the lower 15 cm of the hamstrings covering the top 15 cm of the calf.

Advantages of correct technique during the full squat include:

  • Reduced hamstring and groin tears
  • knee injuries
  • increased knee stability
  • Higher vertical jump
  • Improved 30m and 60m sprint times

Disadvantages of poor squatting technique include:

  • Loss of flexibility in hamstrings, quadriceps, adductors, and piriformis muscles
  • Imbalanced lower limb muscular development
  • Low transfer to athletic tasks
  • Increase in knee and groin related injuries by creating more shear forces at the knee

          Developing through proper technique, a player will become stronger. Strength and technique together will lead to smoother, efficient mechanics that will create a faster athlete, who has an edge over his competitors.


          Sources:

          Cross, Kevin M., and Catherine Serenelli. "Training and Equipment to Prevent Athletic Head and Neck Injuries." Clinics in Sports Medicine 22.3 (2003): 639-67. Web.

 

          Hölmich, P., K. Larsen, K. Krogsgaard, and C. Gluud. "Exercise Program for Prevention of Groin Pain in Football Players: A Cluster-randomized Trial." Scandinavian Journal of Medicine & Science in Sports 20.6 (2009): 814-21. Web.

 

           Sell, Timothy C., Cheryl M. Ferris, John P. Abt, Yung-Shen Tsai, Joseph B. Myers, Freddie H. Fu, and Scott M. Lephart. "Predictors of Proximal Tibia Anterior Shear Force during a Vertical Stop-jump." Journal of Orthopaedic Research J. Orthop. Res. 25.12 (2007): 1589-597. Web.

 

           Wisloff, U. "Strong Correlation of Maximal Squat Strength with Sprint Performance and Vertical Jump Height in Elite Soccer Players." British Journal of Sports Medicine 38.3 (2004): 285-88. Web.