Master perfect form, then learn some safe, smart shortcuts
By: Scott Quill

The standard line from trainers is that you'll get better results by using correct form, even if you have to lighten the load. That's because performing an exercise the way it's designed guarantees you're moving the weight with the intended target muscles. But results don't lie. You can cheat your way to more muscle by using momentum, shorter ranges of motion, and body English. In fact, it's your natural instinct, since it makes heavy weights easier to lift. You're still using the intended target muscles; you're just giving them a little help.

The problem is that cheating can be dangerous. Trying to lift as much weight as you can, any way you can, puts the stability of your spine and joints at risk. And that increases the chance of tearing muscles, tendons, and ligaments. Or losing control of an overloaded barbell in an undesirable position, such as above your neck.

You can, however, cheat the smart way, without danger. But first you must master perfect form so you'll develop the muscle control needed to cheat safely and effectively. Follow our guide to learn the right and wrong ways to perform both the standard and "cheat" versions of five classic moves.

THE HANGING KNEE RAISE

The typical cheat: Raising your knees to your chest without curling your torso, which is the key to working your abdominal muscles, says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York.

Why it's dumb: It makes the focus of the exercise your hip flexors, not your abs.

How to perfect your form: Grab a pullup bar with a shoulder-width, overhand grip and hang from the bar with your knees slightly bent and feet together. Imagine that you have no legs and tilt your pelvis as high as you can, by pulling your hips up and in. Aim for your knees to touch your shoulders.

How to cheat smart: Perform an "incline reverse crunch." Click on Incline Reverse Crunch in related media to see a video demo. Lie on a slant board with your hips lower than your head, knees slightly bent. Grab the board's handles and pull your hips upward and inward, keeping your knees at the same angle throughout the move. Once you can do three sets of 15 repetitions while holding a 10-pound dumbbell between your feet, go back to the hanging version. The benefit: For those who aren't strong enough to do the hanging knee raise with perfect form, the slant-board variation is the best way to cheat without cheating your abs.



THE BENCH PRESS

The typical cheat: Bouncing a heavy barbell off your chest to help lift it back to the starting position.

Why it's dumb: It could kill you. "This may be the riskiest thing men do in the gym," says Craig Ballantyne, C.S.C.S., owner of Workout manuals.com. Bouncing the bar can lead to a loss of control, putting you at risk of a crushed neck and asphyxiation.

How to perfect your form: Before you bench, put a rolled-up towel down the middle of your upper body so that one end is at the center of your chest. Aim for the end of the towel on each repetition. Concentrating on accuracy ensures that you'll have control of the weight, says Ballantyne.

How to cheat smart: Try this touch-and-go "towel press." Use 50 percent of the weight that you usually use for six to eight repetitions. Do eight sets of three repetitions with 30 seconds' rest after each set. Place the towel on your chest and lower the bar as quickly as you can; as soon as the bar touches the towel, push it up as fast as possible. Imagine that if the bar touches the towel for too long, it'll burn your chest. The benefit: You'll learn to lift fast under control, which will translate into greater strength when you do a normal bench-press workout, Ballantyne says.



THE SQUAT

The typical cheat: Doing the "lazy man's squat." That is, reversing the movement before your thighs are parallel to the floor.

Why it's dumb: It increases your risk of knee injury. University of Auburn researchers found that the most unstable knee angle is 90 degrees--when your upper thighs are about 2 inches above parallel to the floor.

How to perfect your form: Lower yourself until the backs of your thighs touch your calves, says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness in Santa Clarita, California.

How to cheat smart: Use the "quarter squat" to supersize lagging quadriceps. Choose a weight that's about 20 percent more than you'd normally use for a full squat, and lower your body about 6 inches--until your knees are bent 60 degrees--pause, then return to the starting position. The benefit: The quarter squat allows you to use heavier weights on your quadriceps while limiting the involvement of your hamstrings and calves. And it's safe because you reverse the movement well before your knees reach the 90-degree point.



THE BICEPS CURL

The typical cheat: Leaning back to curl a heavy weight.

Why it's dumb: It transfers the load unevenly from the front of your body to the back, and that can damage the muscles, ligaments, and joints of your back.

How to perfect your form: Stand against a wall when you curl, or hold a Swiss ball against the wall with your back, says Cosgrove. To practice even stricter form, keep your elbows in contact with the wall or ball for the entire lift.

How to cheat smart: Try this version of the "cheat curl." Hold a pair of heavy dumbbells at arm's length at your sides, palms facing each other. Keeping your back naturally arched, lean forward at your hips and bend your legs until the dumbbells are next to your knees. Curl the dumbbells, push your hips forward, and straighten your legs all at the same time, until you're standing upright and the dumbbells are almost resting on your shoulders. The benefit: You'll curl heavy weights without hurting your back. For an even greater muscle-building effect, lower the dumbbells as slowly as you can.


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