How do you keep your form when Power lifting for back?!

[ArnoldsProtege]

I have no problems lifting for strength and power (2-4 sets of 4-6 reps) for every other body part except back!

Lat pull downs, rows, pull ups... I cant do it! For any pull down or row exercise, how much cheating should you be doing? I mean, I can pull down 170 lbs on the lat pull down if im rocking back and forth, but I just cant keep the same form (obviously). I see some big guys in the gym rocking to bring the weight down, or hunching forward on and pulling back on the close grip cable row... what do you guys do when your training for power on your back?

 

[Chevrolet]

if you cant do it with proper form then your using too much weight.

 

[ArnoldsProtege]

I realize that, but I see experienced lifters swaying the weight back and forth.. in order to lift for strength and power, you would do low reps and high weight.. however, its hard for me to keep with proper form when doing a heavy enough weight that can challenge me. 3 sets of 10 is alot easier to accomplish for me than sets of 4-6 for back.

However, on back/pulling exercises such as the lat pull down, or any form of row I have alot of trouble power lifting. Dead lifts I am fine, because of the nature of the exercise.

Does anyone else have this problem?? or how do you avoid it/deal with it? I can power lift for every other exercise great, i just have some trouble with the Pulling motions of back.. and please dont say just lower the weight... im not an idiot, and I have read the stickies.

 

[fufu]

I realize that, but I see experienced lifters swaying the weight back and forth.. in order to lift for strength and power, you would do low reps and high weight.. however, its hard for me to keep with proper form when doing a heavy enough weight that can challenge me. 3 sets of 10 is alot easier to accomplish for me than sets of 4-6 for back.

However, on back/pulling exercises such as the lat pull down, or any form of row I have alot of trouble power lifting. Dead lifts I am fine, because of the nature of the exercise.

Does anyone else have this problem?? or how do you avoid it/deal with it? I can power lift for every other exercise great, i just have some trouble with the Pulling motions of back.. and please dont say just lower the weight... im not an idiot, and I have read the stickies.

They are not doing the movements properly. Doing that has to distinction for strength and power. It means they want to move heavier weights than they can actually do in the way that the exercise is meant. Pure ego.

You are misusing the term power lifting. I think you just mean training heavy.

I'm not even sure I understand what you are trying to solve. You can't master the form of a pulldown? Swaying back and forth is definitely not progressing in the right direction. Keep your spine neutral, generate all power from pulling your elbows down as far as you can while retracting your shoulder blades.

 

[ArnoldsProtege]

I suppose...but like, how much cheat should you use with the lat pull down to get the last rep or two if you are lifting really heavy for only 4-6 reps?

 

[fufu]

I suppose...but like, how much cheat should you use with the lat pull down to get the last rep or two if you are lifting really heavy for only 4-6 reps?

None. If you can't do it you can't do it. Lifting really heavy should not imply not being able to accomplish the set properly.

 

[UFC rocks]

try doing pullups because you cant really cheat in the same way as with pulldowns, the only way you can cheat in pullups is using momentum by swining your knees up. but try them with good form, no swinging of the knees. because you want to stay in the 4-6 rep range if you can do lots of pullups then add some weight. then after doing these for a few weeks when you go back to pulldowns you never know the may have improved on them. give it a try, it might help.

 

[StanUk]

Id have to agree, you shouldnt really be cheating at all, the risk of injury etc isnt worth it, if your having trouble with the excersize you need to drop the weight down until you can manage 10 or so reps with perfect form and work your way up from there.

 

[buening]

Powerlifters and big guys do a lot of cheat lifts. The idea is to move as much weight as possible. Another example would be cheat curls. This isn't something novice lifters should do, as it can lead to injuries real quick. Many times, such as curls, getting heavy ass weight going from a stop is the hard part. Cheat curls use a bit of body sway to get the weight moving upwards, but in essence they are moving more weight in the mid range than what they could with very strict form. Again, this pushes the novice into injury prone lifts and I really don't recommend even attempting any kind of cheat lifts.