Level it Down!

By: Nick Lape ACSM, FMS

Don’t risk it, level it down!

We love it when people come to the studio ready to work and ready to put all their effort into their training session. We love the dedication and the desire to improve. However, when that effort and dedication is combined with a lack of body awareness, lack of knowledge of form, and/or fatigue it can turn it into a bad thing. This is where form begins to fail or was never there in the first place. The moment that bad form happens, if it can’t be fixed it right away, taking a step down and moving backwards to reteach yourself a movement or lock in good form could actually allow you to get better results. No matter what we read or what we see on TV leveling down or performing a regressed version of a movement is NEVER a bad thing.

Like I mentioned, when someone works as hard as they can in a workout, form can start to go to the wayside. When this happens, it really doesn’t matter who it is that is doing the work or attempting the movement, when the body starts to fail at a movement it is time for a change. This is where forgetting your pride and adding a little bit of knowledge can come in handy. Level it down!!! Take the time to do it right and you will be SOOO much better for it. Consistently doing exercises in poor form just to pump out another rep or to protect your pride can be disastrous to your body. However, if you level down at the appropriate time you can prevent injuries and get better results. Leveling down an exercise goes so much farther than just physical aspect.

One experiment I like to do with my clients is a quick one. I’ll give you 5 seconds to think about the worst thing that happened to you in the last 48 hours, GO!!! Ok, now think about the best thing that happened to you in the last 48 hours, 5 seconds, GO!!! I have found that people can recall a bad memory faster and in more detail in 5 seconds than they can a good one. I’m not going to get all scientific, but think about that. What do you think happens when you attempt an exercise in poor form? Your brain remembers it, and it can become that much more difficult to re learn the proper version. These ‘bad reps’ are learned when we have either not learned properly or we have become fatigued during the back half of a workout.

In the same sense, doing an exercise improperly can in fact mean the difference between a quality life and painful one or a lack of results or one filled with great results. Even some of the strongest people I know lessen the weight they lift when they know it doesn’t feel right. The difference between them and the person doing that push up that looks like it may actually be killing them is the fact that they know taking a step back at that moment will allow them to go farther in the end. We are all about pushing yourself and doing your best at each training session. To us that means working your hardest while keeping good form through the entire training session.