Why Technique Counts

Compound exercises (such as the Squat, Deadlift, and Overhead Press) are movements that incorporate multiple muscle groups and joint actions at the same time. There are many benefits of incorporating these lifts into your exercise routine, however as they are more complex in nature, (and to get the most from your lift), it is essential to learn the movement correctly to avoid strain or injury. 

THE 3 LIFTS TO FOCUS ON

The Squat

THE BENEFITS OF LEARNING THE LIFT
  • The squat is often referred to as the ‘king of athletic performance’ and is a foundation in any sport that requires lower limb strength, power, and coordination. Squats also help to reduce the risk of injury and improve core strength, mobility, and balance.
  • Squats will help your leg muscles work more efficiently and therefore activities of daily life are made easier. This can include walking up and downstairs, getting out of the car, or even standing from a chair. Squatting regularly will improve your lower limb strength and increases the likelihood of staying mobile later in life.
WHO CAN BENEFIT?
  • Runners looking to improve running performance/efficiency.
  • Mature adults: wanting to reduce the risk of falls / improve bone mineral density.
  • People who work in an office/desk job, who are seated most of the day.

The Deadlift

THE BENEFITS OF LEARNING THE LIFT
  • Transfers to real-life situations whenever we pick an object off the ground. Learning the technique of the deadlift will strengthen the appropriate muscles and reduce the risk of injury during this action.
  • The deadlift is a full-body exercise that recruits many muscles during the movement. It improves core strength and relies on this to stabilize the body throughout the lift.
  • The deadlift is a great ‘bang-for-your-buck’ exercise; so, if you have a busy life and struggle to fit in a work-out, then the deadlift is a great time-saving exercise to learn.  
WHO CAN BENEFIT?

  • Carrying groceries from the car, doing work in the garden, picking kids/grandkids from the ground.
  • Someone who works in a labor-intensive job with repetitive lifting (reduces the risk of injury; learn proper lifting form).
  • Sportsperson that requires improved vertical jump and power from the ground (basketballer going for a rebound, soccer player heading the ball, etc.)

The Overhead Press

THE BENEFITS OF LEARNING THE LIFT
  • The overhead press engages all muscles of the shoulder and has a high degree of carry-over to daily tasks. It also incorporates many other muscles of the upper and lower body. increases strength and muscle mass of the upper body (particularly arms). Helps to maintain joint range of motion.
  • Stability and balance are being challenged during this lift. It helps strengthen core muscles and deep stabilisers to improve core strength and posture.
REAL-LIFE APPLICATION
  • Everyday housework – cleaning, reaching overhead for a cupboard.
  • A surfer looking to increase shoulder strength and endurance during paddling.

Upcoming ‘Learn the Lift’ Technique Sessions

For the month of August, our Exercise Physiologist Aaron Pateman will be running a complimentary Lifting Technique series from our Maclean Clinic. If you would like to participate in a complimentary lifting technique session, please contact the clinic on 6646 3766. We’ll take your details and contact you directly once we have confirmed numbers, with the dates and session times.

Written by: Aaron Pateman – Exercise Physiologist