Technique Training Tools
Improving technique doesn't always have to mean spending time with an empty bar or PVC pipe. That get's real boring, real quick, I can't lie. Yes, it's beneficial and yes you should be able to move well even with a little to no weight. However, there are ways you can work on improving technique outside of empty bars and PVC pipes.
Now yes, whenever you are lifting you should be mindful of your technique and consciously practicing good movement. However, the strategies below are ways you can practice technique, improve consistency, and practice good movement habits at heavier loads than your typical loading for technique work.
Doing a lift every minute on the minute might not seem like the route you want to take. You like your rest! As someone who enjoys resting until I feel fully recovered I totally understand. But EMOM’s for the Olympic lifts can be so great! You are able to get a accumulate a good amount of volume in a relatively quick period of time. You get to assess each lift and make adjustments rep to rep as you feel is needed. You build a greater base of endurance with the timed rest. Ever have to follow yourself in a meet? It will be nothing new for you if you have done a few cycles with EMOM's.
Cluster sets are sets of reps followed closely by each other with a short rest period. For example it could look like…
3 Sets x2.2 or 4 Sets x1.1.1
Each period would represent a short rest period of anywhere between 10-30 seconds. The short breaks between lifts allows you to reset, compose yourself, briefly recover, and try to adjust the next reps technique if things need adjusting. The broken up sets also allow you to lift a bit more weight in comparison to a straight set of 3 for example.
Ever have pulls or deadlifts? You most likely do if you follow a weightlifting program. Controlling the lowering of pulls and deadlifts is an easy way to include more positional practice. Typically you would complete the pull/deadlift and go straight back to the floor. Here, you’re going to control that bar all the way back to the ground holding as perfect positions as you can. You can even assign a tempo to it. This can help build positional strength and awareness of the movement. If you’ve never done controlled eccentrics for pulls or deadlifts you gotta give it a try.
These are just a few strategies you can implement in your training to help improve technique under heavier loads. They all have their own time and place for use, and all can be beneficial in helping make changes to your lifts. These methods are not going to replace practicing technique at lighter weights, but having a strategy to help you improve your abilities and consistency at heavier loads can be greatly helpful.
Questions about improving your weightlifting technique?
Send them my way here!