As we all know, movement is controlled by the brain. Muscular contraction is a signal sent from the
brain just like any other movement. The brain is signalling the muscles to contract. But the
body does adapt and learn to neuromuscular movements (which mean some movements may
become a habit and the Mind muscle connection might be lacking). I will explain 3 ways of improving this connection and then explain what strength really means with this connection.
First of all, I think the best test to know if you have this connection is quite simple to be
honest. Can you concentrate on a muscle and activate it. For example, can you tense and
contract your bicep, triceps, chest, lats, hamstrings, quads, calves etc... If you can do this and
control the muscles contractions, you have this mind muscle connection.
Secondly, know what muscle you are working and make sure that muscle is doing the work.
A lot of the time, especially with pulling/back exercises, people are not getting the most out
of their workouts. Your arms should be seen as levers/handles and the back should be the
muscle pulling. How can you fix this? It is easier than you think, 'retract your scapula'. This is not as technical as it sounds. Retracting your scapula means squeeze your shoulder blades together and try touch them off each other. This is a simple technique used to get proper connection to the back muscles. With the seated row or single arm row, I hear a lot of people saying that their arms are feeling it for most of these exercises, which means the arms the predominant muscles working, when really they should be secondary muscles assisting the lift.
Third on the list of improving mind muscle connection is by using the appropriate weight with the appropriate technique. This means no ego lifting (ego lifting is just packing on as much weight as you can
and using any old form to throw the weight up or move the weight). It is important that you are in control of the exercise as you lift the weight, but just as importantly, as you lower the weight. You should avoid swinging or using momentum to lift a weight (especially if you have difficulty feeling that muscle connection).
brain just like any other movement. The brain is signalling the muscles to contract. But the
body does adapt and learn to neuromuscular movements (which mean some movements may
become a habit and the Mind muscle connection might be lacking). I will explain 3 ways of improving this connection and then explain what strength really means with this connection.
First of all, I think the best test to know if you have this connection is quite simple to be
honest. Can you concentrate on a muscle and activate it. For example, can you tense and
contract your bicep, triceps, chest, lats, hamstrings, quads, calves etc... If you can do this and
control the muscles contractions, you have this mind muscle connection.
Secondly, know what muscle you are working and make sure that muscle is doing the work.
A lot of the time, especially with pulling/back exercises, people are not getting the most out
of their workouts. Your arms should be seen as levers/handles and the back should be the
muscle pulling. How can you fix this? It is easier than you think, 'retract your scapula'. This is not as technical as it sounds. Retracting your scapula means squeeze your shoulder blades together and try touch them off each other. This is a simple technique used to get proper connection to the back muscles. With the seated row or single arm row, I hear a lot of people saying that their arms are feeling it for most of these exercises, which means the arms the predominant muscles working, when really they should be secondary muscles assisting the lift.
Third on the list of improving mind muscle connection is by using the appropriate weight with the appropriate technique. This means no ego lifting (ego lifting is just packing on as much weight as you can
and using any old form to throw the weight up or move the weight). It is important that you are in control of the exercise as you lift the weight, but just as importantly, as you lower the weight. You should avoid swinging or using momentum to lift a weight (especially if you have difficulty feeling that muscle connection).
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