When ‘ form deterioration’ sets in, try this squat
“Progressive form deterioration” is a term that sounds like something straight out of the “Lifecycle” chapter of a junior high science book.
It’s also not a term that is used in the fitness or exercise field very often, but it is an important consideration for strength trainers nonetheless. It is a tricky element of fatigue. There are ways of working out that limit or prevent it, and this week’s exercise has one key element that all but prevents progressive form deterioration for most exercisers.
Anyone who has ever performed an honest set of strength training knows what progressive form deterioration looks and feels like. As muscles become fatigued, one’s ability to maintain the perfect form is compromised. The amount of deterioration is directly related to the amount of discomfort the exerciser is experiencing as the muscles tire. So form deterioration worsens as the set continues and fatigue turns into failure.
Experienced strength trainers can predict when they will start to lose their control within a given set and are adept at maintaining some semblance of their original form — even under extreme duress. This is a skill that can be learned, but first it’s important to become acutely aware of what sliding away from the right form feels like and have a plan to address it.
Let’s use a standard barbell chest press as our example.
If the exerciser has selected a reasonably challenging amount of weight, the first few repetitions should look good. The barbell is moving at a smooth pace, there is a slight pause as the barbell reaches the chest, and the exerciser’s back is flat against the bench.
Around repetition eight or nine, the barbell will begin to slow. The arms can start to shake, and the back could lift a few inches off the bench as the exerciser struggles to complete each rep. Form deterioration has set in.
If the exerciser is brave enough to try another rep, the form will worsen until failure occurs, or the exerciser gives up.
This week’s exercise includes one of the best workarounds for progressive form deterioration — a touch point.
The Heel Touch Single Leg Squat uses an exercise bench as a guide as well as a possible resting point when form starts to slip.
1. Set up an aerobics bench so it’s two or three feet tall. You want your fanny to touch the bench when you squat on one leg.
2. Stand facing away from the middle of the bench with your feet close together.
3. Extend both arms out in front of you for balance and slowly squat down by lifting the left heel off the floor and bending the right knee and hip.
4. Continue squatting and try to time the squat so that your hips touch the bench at the same time your left heel touches the floor in front of you.
5. As this occurs, quickly stand back up by extending the right leg and moving the left foot back underneath you.
6. Perform 12 repetitions on the right leg, then switch to the left leg for 12.
In this exercise, we use the bench as our touch point to indicate that it’s time to reverse the direction of our repetition. But we can also use it to rest briefly in the event that our form deteriorates to the point that we cannot continue performing high quality repetitions. Clues that we’re losing form could include swaying, turning the knee of the support leg out or pressure on the knee cap.
This move is a great way to learn how to manage form deterioration in a low- risk situation. Enjoy! Matt Parrott has a doctorate in education ( sport studies) and a master’s in kinesiology and is certifi ed by the American College of Sports Medicine.