Is there such thing as correct/optimal form?

[eddiemun0503]

Dear Dr. Feigenbaum and Dr. Baraki,

Your current stance on exercise form has diverged from "good" and "bad," into those that one is adapted to versus those that are novel, which then translates into their respective tolerance for loading.

That said, would you still regard Dr. Baraki's form videos on the squat and deadlift (on Alan Thrall's YouTube Channel) as the gold standard for teaching beginners "correct form" for the squat and the deadlift?

[Austin Baraki]

Our priorities when it comes to coaching the squat include:
1) A stable, secure bar position
2) Mid-foot balance throughout the rep
3) Adequate range of motion for the individual's goals.

And on the deadlift:
1) Bar in contact with the legs throughout the rep
2) Balance on the mid-foot throughout the rep
3) We cue back position to facilitate an efficient lockout at the top, but do not draw undue attention to the area or associate it with danger cues

Once these factors are met, a lot of the other factors tend to take care of themselves with minimal need for additional coaching. There may be individual tweaks we can make from there to improve efficiency, performance, and/or comfort, and this is how we have come to coach things at our seminars -- get these major points down, and try to let the rest organize itself through normal movement variability and motor learning.

The videos are a fine starting point; while there may be pattens that facilitate greater performance, we would not dichotomize it as "correct" vs. "incorrect", or "good" vs. "bad" form. There is no inherently "wrong" way for humans to move.

[eddiemun0503]

Wouldn't you still encourage people to get their backs as flat as possible (to engage the lats)?

[Jordan Feigenbaum]

Wouldn't you still encourage people to get their backs as flat as possible (to engage the lats)?

You can contract the lats in many different positions. That being said, a back that's relatively flat - understanding that doesn't really describe what's going on- tends to facilitate efficient lockouts compared to an back that is actively flexing through a large range of motion.

-Jordan

[Austin Baraki]

Wouldn't you still encourage people to get their backs as flat as possible (to engage the lats)?

I discussed this:

3) We cue back position to facilitate an efficient lockout at the top, but do not draw undue attention to the area or associate it with danger cues

[eddiemun0503]

Thank you both very much!