The Sheet Test
Recently I’ve been under some expert guidance in correcting some movement imbalances that I have accumulated. After nearly fifteen years of weightlifting in various forms, I can claim only a few injuries but some nuances that have become dysfunctional movement patterns. Rather than force my way through them and consider pain as part of the lifting life, I sought professional input from a highly trusted source. While pain is often associated with resistance training, the idea that pain and playing with heavy things are synonymous is somewhat hypocritical when considering that the practice is, or should be, part of a healthy active lifestyle. So, the sheet needs pulling.
Pulling the sheet is a mantra. Wrinkles and imbalances in the sheet will cause it to have less length, function, and comfort than it should. Of course, as human beings, sometimes the sheets will be tidier than on other occasions. When the sheet is too wrinkled, we can pull it off and evaluate just where things went awry.
In Applied Behavior Analysis (ABA) jargon, we call this backstepping; making an error and then returning to the last point of success and starting again. We do this to ensure that practice is met with success. Sometimes when we backstep we have to regress a little. In my case, taking a little weight off the bar and addressing some mobility issues. In many of my athlete’s cases, providing some graduated guidance/prompting to promote kinesthetic awareness of the movement pattern.
Coolio was half right when he penned “Gotta get up to get down.” Sometimes, on further inspection, we must get down to get up.