focus on your form

I went to the gym this morning and decided to try a new work out. The deadlift. A staple and essential exercise for strength training and fitness. As a beginner, I went to the internet to look up how to do it and watch.

As I did, a friend came into the weight room and we started to chat. Almost out of impulse, I asked him if he knew how to do a deadlift. His eyes lit up and and he excitedly affirmed that he did and offered to show me.

I gladly accepted. We spent the next twenty minutes going step by step in how to do it. There are so many moving parts: How you approach the barbell, your feet stance, your arms and legs positioning. I was surprised by how much went into it and how different it felt to do it right.

Towards the end of him showing me, we actually shortened the lift to Romanian deadlifts as they are the same lift but in a shorter, less complex form. I was doing basic things like turning my shoulders out, sticking my glutes out a bit more. These micro adjustments were actually difficult!

My friend kept going with his workout and I thanked him for his time. He said he had injured his back a few months ago doing a lift wrong so it was the least he could do in hopes that I’d prevent an injury. He said its better to start small and do the correct form than to just try and “go for it” at a heavier weight. Ironically, he said, you end up lifting more and having a greater potential.

It made me realize how forming habits are the same way. There have been so many times in my life where I rushed in to complete a task, max out my potential, and do things my own way, only to get hurt and have to rehab.

What if we approach anything new we did like this deadlift session? We start by being interested in something then, immediately finding a guide to show us how to do it. Having the humility to know that you need help every step of the way is wisdom.

Then, trusting the process. Slowly approaching whatever we are doing. Getting our heart and mind stance right. Making adjustments and listening to feedback. Not overlooking the small changes. Not being above listening.

Just like I felt the tension of sticking with the small stuff in the exercise, we must stay present in these moments of learning. Form teaches us how to do something but also offers the why behind it.

Shortening our processes and honing in on getting the basics right allows us to focus on what matters most.

We want to do things our way. We want control and we want results, NOW. It doesn’t feel good to do less, to stay focused and to always be correcting. But what starts as a forced concentration eventually turns into a natural satisfaction.

It’s going to take me a few weeks to do these shortened deadlifts. I’m going to have to slow down and keep paying attention to getting it right each time, no matter what. I know I’ll get frustrated and forget what I was taught.

My commitment to continually showing up in this way will prevent injury and more so, allow me to lift more than if I did it my way.

Now, what if I told you that the way to get stronger, perform better and do things well was not to focus on the outcome but the form? The reward requires an unseen trust.

Though I’m bummed my friend tweaked his back, I’m thankful that pain teaches us what to do, what’s too much and what to do next time.

Happy lifting, folks.

Questions

• What exercise/lift are you trying right now?
• How are you approaching the exercise?
• What truth and realizations are you past pains showing you?

Quote

“If you want something you’ve never had, you must be willing to do something you’ve never done.” -Thomas Jefferson