Before we get into the benefits of Super Slow Weight Training, here is a brief summary of what Super Slow Weight Training is:
Super Slow Strength Training is a type of lifting protocol that focuses on lifting weights slowly and with control. Think of it as slowly grinding out reps rather than trying to move the weight as fast as possible.
The idea behind ultra-slow strength training is that by lifting weights slowly, you can better target the muscles you want to work and avoid using momentum to trick the weight. This will train your muscles more efficiently and help you avoid injury.
7 Benefits of Super Slow Weight Training
Help you fill in your form
Shape refers to how you position your body and weight during exercise. Proper form is important in all types of exercise, from lifting to running, but it's especially important in weightlifting. Using proper form when lifting helps target the correct muscles. For example, squatting with good form targets the glutes and quadriceps, while squatting with bad form can stress the lower back and cause injury. If you don't focus on moving your weight quickly, focus on keeping your body in the right position and using the right muscles. This can help you avoid injury and get the most out of your workouts.
Reduces The Risk Of Injury
As for injuries, lifting weights slowly can help reduce your risk of injury. When you lift weights quickly, you're probably using your momentum to trick the weights, which puts a strain on your muscles and joints. Lifting weights slowly can help you control your weight and avoid rocking, which can prevent injury.
Increases Muscular Endurance
Muscular endurance is the ability of your muscles to keep working for some time. When you lift weights quickly, your muscles can only work for a short time before they get tired. In contrast, lifting weights slowly allows your muscles to work harder, which can help build muscle endurance.
It's Good For The Joints
Lifting weights too quickly can put a lot of stress on your joints and cause joint pain or damage. Lifting weights gently helps reduce stress on your joints, which can help keep them healthy. Sudden movements can also cause the joints to become misaligned, which can lead to pain and stiffness. Lifting weights slowly helps to avoid this because you gradually move the weight through a range of motion that is easier on the joints.
It Can Help You Build Muscle
While more research is needed, some studies have shown that very slow strength training can help build muscle. One study found that lifting weights slowly can help increase muscle size. Another study found that very slow training can help increase muscle strength more than traditional lifting protocols.
Suitable For Sedentary People
Ken Hutchins, the creator of Super Slow, researched the effects of resistance training on older women with osteoporosis. She found that very slow exercise was an effective way to help these women increase muscle strength and bone density. Slow movements are ideal for people with limited mobility as they can help reduce the risk of injury.
Good For Beginners
Very slow strength training is a great choice for beginners because it's easy to learn and teaches you the basics of lifting, proper form, and weight control. And since you're lifting slowly, you can focus more on form and technique, which is important for beginners.
- What is Super Slow Weight Training?
- Benefits of Super Slow Weight Training
- Are Super Slow Strength Workouts Effective?
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