How to coach a newbie at the gym

     It never fails. 

    I'll be at the gym working out and noticed two folks working out together with one being a seasoned gym veteran and a new guy. The gym bro talks through a lift with the new guy critiquing lifting techniques. This behavior in itself is outstanding the gym can be an intimidating place, and learning how to lift before lifting on your own is imperative for overall success. The question remains in how to teach someone how to lift weights? Generally speaking, there are three overall ways to teach someone how to lift weights.

Explicit Instructions:

       Explicit Instructions are just that explicit, detailed instructions that give the new guy the rules for effectively performing that particular lift. Body position, joint movement, breathing, etc. are all explained in great detail. Take the back squat for example, an example of explicit instruction would be to grasp the bar with a closed pronated grip, feet parrel to each other roughly shoulder width apart, with toes pointed slightly outward. Place the bar at either the low bar position (across the delts) with a handgrip wider than should width apart or the high bar position with bar position above the delts with hand grip shoulder width apart. Lift the elbows to create a "shelf" for the bar, chest is up and out (may have heard "proud" chest), head up to align head with spine. Lower the weight (inhale) until the thighs are parrel to the floor. On the upward movement exhale and push through the heels. Those are pretty intricate instructions. With that level of detail part practice introducing the entire movement into smaller tasks until the movement is complete. Another way would be to use simplification or using a PVP pipe to introduce the movement before adding weight. As you can imagine utilizing the explicit instruction technique is for new lifters. 

Guided Discovery:

    Guided Discovery is a method of teaching where you give the individual instructions about the overall movement of the exercise with blanket statements about specific techniques. For the squat guided discovery would be grip the bar, unrack the weight, take two steps back, position yourself and squat until parrel. See how those instructions are clear, but not overbearing in terms of detail. The personal lifting has the opportunity to implement what is comfortable. Some folks are not comfortable holding their breath performing the lift (Valsalva maneuver) or if they have high blood pressure than the Valsalva maneuver is not ideal since is does raise blood pressure during the lift. This technique would be ideal for experienced lifters that are new to the movement. 

Discovery:  

    Discovery is simply telling someone the goal of the task with very little direction. Take the squat for example; all that is required for discovery is to tell them to go squat at parrel depth. During the set up and movement the lifter has an opportunity to explore their own routines associated with squatting. Perhaps they place the bar on the traps first then fix stance or vice versa.

    So, which one is best?

    It matters to the individual. I beginner may function better with explicit directions while a veteran lifter will be best suited for discovery. Discovery initially slows learning while explicit directions impair performance during a stressful environment. Outside of the weight room imagine a basketball player shooting a free throw. First few days of practice explicit instructions work best while game on the line with little time left on the clock then discovery will be the best option for advice.