Creeping errors? Get eyes on.
One thing that’s come up again recently is how over the last couple of years many people have gone from being coached in person multiple times per week to training alone. Even now we are back in the gym post pandemic lockdown(s), we aren’t all getting coached in person as much as before. Remote coaching and programming has grown in popularity and although it’s great for many reasons (I obviously offer it too), I’ll always prefer in-person coaching for a number of reasons.
Lifting is an individual sport and you can certainly make good progress training on your own if you want to. The main problems lone lifters run into are; the lack of competitive environment can allow you to stagnate; it can be hard to push out max effort squats with no spotters or being able to bail safely, and importantly; new or old errors can creep in and go unnoticed for a longer time.
To minimise the risk of developing new bad habits there are a few things you can do:
get some video feedback (but make sure you give your coach a couple of different angles!)
try to see your coach more often (even if it’s via FaceTime)
train with friends more frequently so there is someone to provide objective feedback even if it’s not coaching
have a list in your training log of every time you make a conscious technical change
check on the basics when you are warming up
What things should you keep an eye on?
Grip width. Be intentional when setting up.
Foot stance in the start of pulls. Be consistent.
Stance width in your squat, and the receive positions for snatch and clean.
Jerk split (width and length). Feeling off-balance or a crashy lockout are signs something was different.
If you have been lifting in a makeshift training set up at home it’s prudent to have a coach double check you haven’t developed a hip shift or some strange new movement to one side in the lifts or squats and pulls. You’d be surprised what your brain tells you is straight and level, you can’t always trust how it feels! You can compare vids from before you trained at home if you aren’t sure and don’t have a coach.
Training outdoors or in garages was good to keep us all going but now you’re back on a flat and level surface things may feel a bit different for a while. If you’re making the call to train at home for the foreseeable future be sure to invest enough in your set up - decent bar that spins well, flooring thats safe and level, and of course enough space to lift without fear of smashing anything important!