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Form, style and technique are everything
by Rickey Dale Crain
Only in the world of powerlifting, when one is asked how to improve one's lifts, are we encouraged to try this
new routine, or asked, "What is your routine?” If I was a baseball player, I might ask what technique do you
use to swing the bat, increase bat speed or shorten the distance the bat travels? I would not ask what routine
you use to become a better hitter. If I was a football player, I might ask what technique should I use to throw
the ball more accurate or faster/harder? Surely I would not ask what routine would I use to accomplish it.
If I was a shot-putter, I would surely ask what form and style do you use to throw the shot 50-60 foot or more,
not what routine did you use to accomplish the feat. So why in powerlifting is the first thing asked and the first
thing offered is a routine? We don’t ask how do we accomplish the lift the best way possible. The strongest do
not always win. Instead, the best prepared and the ones who perform the lifts flawlessly are the ones who win.
It is a goal orientated and a performance orientated sport like all others, so form, style and technique should
be the first thing on the athlete’s mind, as well as the first thing on his agenda when trying to improve his lifts,
i.e. his max single.
I believe the reason we do not focus on form is that we have been influenced by our brother sport, bodybuilding,
and its results orientated status. It has a big influence because of its popularity in magazines and books aimed
at bodybuilders. It is, however, a different sport and has different goals and needs. We should not confuse the
two, and allow it to get in the way of our goal as a powerlifter. Our goal is to become not only stronger, but
in how to display that strength in the most productive way, i.e. a big single max lift.
As we look into this phenomenon, let us describe what we are trying to accomplish. To describe this phenomenon,
we need to understand some very simple terminology. Therefore, we shall agree on the following definitions:
Form:
The shape or appearance of a thing that makes it identifiable, and/or the nature, structure, or essence of a thing,
considered apart from its content, color, texture, or composition. It is visible, distinct, or discernible.
Style:
A way of doing something; especially a way regarded as expressing a particular attitude or typifying a particular
period (i.e. old style/school). A self-confident willingness in exhibiting skill or quality.
Technique:
The procedure, skill, or art used in a particular task. The way in which the basics of something are done. Skill
or expertise in handling the technique of something. Special ability or knack.
All three are separate and distinct, but all come into play and overlap in any sport when trying to achieve that
maximum result.
There are many areas of each lift: the squat, the bench press and the deadlift, that are effected by form, style
and techniques.
Feet: in, out, straight, flat, raised
Hips: going back, staying where they are, raised
Hands: in, out, open, closed, palmed, on the bar, on the plates, on the collar, tilted in, out, straight
Head: up, down, straight
Arms: down, up, tilted in, out
Breathing: how much you breathe, when you breathe
These all affect each other and in turn make up your form, style and technique, in conjunction with your body type
and style and the length of your limbs, etc. These are just some of what is needed to be looked at to insure the
best outcome of the lift.
Your stroke (distance traveled) on the lifts, you can alter the distance traveled dramatically on the bench press
and deadlift, but not so dramatically on the squat as to effect the increased or decreased leverage. So, as we
begin to look at these always keep in mind: form, style and technique is everything.
The squat and bench press seems to be more brute strength, but to excel at the deadlift, I always had to learn
to finesse it up.
I know for a fact that when lifting, through all the hundreds of state, regional, national, and world records I
broke I was not the strongest on the platform. Instead, I was the smartest, the best prepared, and had the best
form, style and technique.
Powerlifting became an official sport in 1963, thanks to Bob Hoffman and York barbell. The three powerlifts: the
squat, the bench press, the deadlift are a true measure of strength and power. All are used, with success to train
for almost all other sports in the world. When that contest time rolls around, however, the one who is the strongest
does not always necessarily win. Rather, it is the one who displays the best combination of strength and power
and is able to produce the big numbers coupled with form, style and technique. As in any sport these components
are important and will usually be the difference in winning and losing. Better form not only yields more weight
lifted, but also lessens the chance of injury and down time in training. Staying free of injury is as important
as anything else, as longevity in this sport is determined by your health. The longer into your training career
you go, the higher the numbers will be.
Let us look at each individual lift and break down all the parts that will affect what weight is lifted successfully,
and how to perform them to your best advantage.
The Squat, the King of all lifts:
Everybody's body structure can and does dictate different form and style, but some things are the same or very
similar (or should be to be successful) for the vast majority of lifters. Let us take a look at these:
-Hand placement on the bar and bar placement on the back
-Arms and elbows
-Walk out and set up
-Feet placement and hips
-Head placement and eyes
-Breathing and flexing of certain muscles
-Thinking and concentrating through the lift from beginning to end
Before you approach the bar, all your equipment should be fitted and fitting properly. All your psyching up and
mental preparation should be pretty much done. It is time to perform.
Hand placement on the bar and bar placement on the back:
A person’s structure, limb lengths and size have a lot to do with hand placement on the bar. The main rule of thumb
is the closer the better. It will keep the bar tighter on your back, and no chance for the bar to roll. The lighter
lifter usually has no problem with this, but the bigger and heavier lifter, usually through inflexibility, wants
put his hands out wide. Thus, he decreases his leverage by the fact the bar will have to be placed higher on the
neck to keep it from falling. "I will say this once, and I am sure I will take some hits on it, but it is
the absolute truth. The vast majority of bigger/heavier lifters have very poor form, for many reasons, but inflexibility
and the refusal to practice good form is the main reason. They pretty much try to rely on their size to muscle
up a lot of weight. That is one reason why the smaller lifter is so much superior pound for pound at all the lifts."
The weight should be supported by not only the back of the deltoids where the bar sits, but some should be supported
by the arms, forearms, elbows, wrists, hands. This dictates as narrow a hand placement as possible. Smaller frame
people will have narrower grips than bigger frame people, i.e. my grip is considerably narrower than Bill Kazmaier's.
Grip the bar tight. The tighter the grip, the less pressure will be on the wrists and elbows and shoulders, and
the bar will have less of a chance or almost no chance of moving or rolling.
Arms and elbows:
If your elbows, wrists or shoulders hurt, try tilting your elbows up as you get under the bar, and/or rotate your
hands a bit inward. If you still have a lot of problems, you may need to move the grip out a bit, but work on flexibility
constantly so as to keep them in as close as possible. The wider the grip the more the hands will probably tilt
inward. I disagree with false grips. They are dangerous because you do not have the bar under full control, and
it makes you place the bar higher on the neck, hurting your leverage. Also, some federations allow holding the
collars. This practice is very dangerous and really cuts down the leverage.
The key is to not only feel tight but also be tight and have everything under control. The lower the bar, the better
your leverage is and the more the hips will be utilized. And the hips are where the power comes from. You should
not squat totally upright utilizing the legs only.
Only a few people are so big they cannot grip the bar fully and squeeze into a position inside the collars. Many
big guys could work on flexibility and be able to achieve this.
Walk out and set up:
Walk under the bar, elbows high, squeezing the bar tight and pull yourself under the bar. With the bar about 1-2
inches or so below the deltoid or shoulder, there is a groove for every person that will be evident and sit comfortably.
You may have to experiment to find it or it may come naturally. If you are having trouble finding it, ask an experienced
lifter. After the bar is sitting tight on your back, set your feet side by side but with one foot just ahead of
the other, i.e. heel to toe. Make sure your back is chalked up good to help keep the bar from slipping down your
back.
Take a very deep breath, squeeze your hands, shoulders, abs, (i.e. everything) and swing the hips forward. Push
up and come back out of the rack. The momentum of the bar and plates, while under control will help you to come
out of the rack much easier. Walk out with a minimum of steps, 2-3 at the most. Practice your walk out with an
empty bar and while warming up. Practice does make perfect, and learn to do it right every time.
Feet placement and hips:
After walking out and setting up, make sure your feet are the proper distance apart. What is that you might ask?
Hopefully you have some idea what is comfortable, and best suited to your body structure, age and strengths. In
case you have not a clue as to what planet we are now on, here a few helpful suggestions:
-Shorter people usually are narrower
-Taller people further apart
-Short back and long legged people (i.e. Lamar Gant) can use either form of foot placement
Look at this chart to summarize stances:
Short Back Medium Back Long Backs
Short Legs: Med/Wide Medium/Wide Short/Medium
Medium Legs: Med/Wide Med/Wide Short/Medium
Long Legs: Narrow/Med/Wide Medium Short/Medium
This is fairly accurate and there are reasons for the above. It would take a few pages and 20 minutes to put it
down on paper to give it a fair discussion. If you really want to know call or e-mail and we will talk.
Hip, leg, and back strength also dictate to a point where your stance might be at the present...but not where it
should be. See the chart below to help with this area:
Strength comes from: Hips Legs Back
Stance: Wide Wide/Med Med/Narrow
Head placement and eyes:
After walking out and setting up, look out (not up too far), but never down! Now your head can be in 1 of 4 places:
1. Looking way up - for people with wider stances, and the bar higher on their back (and checking out for aliens
and space ships in the sky).
2. Looking out - for the average lifter, and the most correct way.
3. Looking down - for the closer stance squatter with the bar really low on the back (and also allows you to check
to see if you tied your shoes).
4. Looking at the mat, with a flat face, showing you screwed up and haven't listened to anything I've said to you.
Breathing and flexing of certain muscles:
You should still be holding that deep breath from the set up and walk out. Make sure as you get ready to descend
(that means go down for some of you), you are flexing everything: abs, face, hands, neck, and all upper body parts.
As you go down, push your knees out, hard. As you cock your hips and shoot them back (as if sitting on a chair),
get your chest out, shoulders back, and have a small arch in the back. At the bottom, your shins should be vertical
or almost vertical and never past your feet. Michael Bridges made this popular by giving it a name: The Bridges
Fair. It has been part of my form, however, for 30 plus years.
As you approach the bottom of the lift, where the imaginary line from the top of the knee to your hip joint breaks
parallel, you pull yourself through the point with a slight bounce. Then drive upward with your upper body, hands,
arms, legs, hips, back, or otherwise with everything you own. Sometimes the imaginary line is more imaginary at
times than others depending on how much you paid the referee or whether you are dating his sister or daughter.
As you stand up (or get scraped up, whatever the case may be) and as you complete the lift, go ahead and walk forward
and rack the bar. Hopefully the spotter/loaders are not taking a lunch break and will help you a bit, hopefully
a lot. Stop, walk, rack, and breathe. Finally it is over.
Thinking and concentrating through the lift from beginning to end:
Remember: Squat slow and under control.
Form is everything.
Always squeeze the bar.
Always squeeze your abs (or ab, whatever the case may be).
Always squeeze everything.
Practice makes almost always perfect.
And remember, form and style is in essence more important than the workout itself. Age dictates style and form.
The older you get, the more your form will need to be altered or adjusted. Sex (male or female, not the action)
will dictate form changes. Experience in lifting, etc. will also be a factor.
rdc
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