Ever had your gym bro tap on your shoulder and remind you to keep your back straight, keep your knees behind the toeline, and so on? It can be frustrating to tackle “form police,” but you know what, there is no single correct form, and each form targets a different muscle group.
Read more to bust some common misconceptions about the “prefect form” and how to make your workout more effective with little variations.
Table of Contents
Why The Fuss About “One Perfect Form”?
General guidelines for perfect form, such as “keep your back flat” or “don’t arch too much,” are devised to simplify workouts and stop people from wrecking their joints, and they work well for beginners.
But that’s not the whole picture. Everybody has a different body structure and mobility level, and exercise cues should be tailored accordingly rather than generalized for all.
Considering Form vs. Function
Instead of obsessing over “textbook form,” focus more on whether your current form feels right and if you’re able to target your intended muscles without pain.
Some other examples, functions, and personalized forms are more effective than the “universal proper form”:
- If your femurs are long, your squat will naturally be broader than that of other people.
- You may keep your bench-press grip narrower than the rest if it saves your shoulders.
- If you’re leaning slightly forward while doing deadlifts, but it does not strain your back, it’s your style!
- Some lifters naturally flare their toes out. Others keep them straight as per their hip mobility.
Remember that, as long as you’re not putting your joints at risk or finding it extremely painful to work out, slight variations in form can actually help you lift more safely and effectively.
Sometimes, the type of clothes you’re wearing to the gym also plays a role in how your form turns out. For example, wearing special gym tee shirts can offer free arm movement, while regular ones may restrict the range of motion, making even the right form feel wrong.
One more reason why the one single proper form sounds too restrictive is your unique biomechanics. Read more about it in the next section.
How Biomechanics Shape Your Form?
Multiple studies on biomechanics reveal how the human body moves differently depending on the bone structure, mobility, and even past injuries in some cases.
To give you an idea, here’s how biomechanics affect your ideal form:
- People with deep hip sockets find it comfortable to squat to the floor.
- If your sockets are shallow, forcing your butt to touch the floor can feel forceful.
- Those with long arms have a better range of motion while performing a bench press, but they experience more challenging lockouts (when your arms are fully straight).
- Short arms can give you an advantage in pushing a shorter distance.
For some, it may come as a surprise to learn how the concept of the “perfect form” begins to seem like a myth, but it is still better than “appearing right” to your gymbros!
When you’re too focused on copying someone else’s form, two things happen:
- You might push through pain just to “look right, and ignore your body’s signals.
- Spending all your energy trying to mimic an Instagram lifter can stop you from finding what actually works for you.
The results of these are fewer gains, frustration with slow results, or even injury. Refer to the next section to learn how to find your ideal form.
How to Find Your Perfect Form?
Instead of blindly following the so-called perfect gym forms, here’s how to dial in what works for you individually:
- Make a video of yourself performing lifts and assess your angles. If they seem off and appear suspicious, you should reconsider.
- Experiment with different stances and grips, such as a wider, narrower, overhand, or mixed grip, to find your ideal fit and determine if you can effectively target your desired muscle groups.
- Listen to your body. If the form is causing you a sharp, pinching pain, stop immediately, as this is not normal.
The best tip is to consult an experienced/certified fitness trainer for more guidance about the form. Additionally, ensure that you’re wearing gym-friendly outfits, such as stretchy pants and tank tops for men and women, for improved mobility and to ace your form comfortably.
To Sum Up
Now you know how the “perfect form” is more about the individual body mechanics rather than a set of rules. Making minor tweaks in your workout form can make it sustainable, safe, and effective for you. So next time someone says, “You’re not doing it right,” you can smile and remind yourself that you’re not doing it their way but your way!
