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Knowing WHEN and HOW to Scale

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By: Joaquin Ramirez

There are lots of reasons why you should know how and when to scale, but because it’s Injury Prevention Month at Double Edge I want to address why knowing how and when to scale is important for keeping you healthy and injury free.

You’ve all heard the coaches say “scale the weight/movement back if…” The whole reason we are telling you this is to keep you injury free and to get the desired stimulus. If you don’t have the adequate flexibility, mobility or correct movement patterns, then pushing the weight or movement outside that range is only putting yourself at risk.

Listen to your body! If it feels wrong it probably is. If you are hurting in a specific muscle or joint then stop! Tell your coach, that way we can address the root of the problem and fix it. Knowing when and how to scale is very important. If you know that you cannot correctly front rack a barbell then do not keep adding weight to your front squat and put yourself at risk of an injury. If you know that your upper back is very rounded each time you deadlift because the weight is too much then take some off and drill the correct positions. Trust me, it will pay off in the long run.

Next time listen to your coach when he or she says “scale the weight if…” we are here to help you progress and the only way to do that is to keep you in the gym injury free!