What is mind-muscle connection?

I remember the day when, during a training session, Q told me I needed to activate my lats. And while I knew where my lats were, I didn’t understand what he meant by “activating” them. Was this some superpower I didn't know about?

He explained how I was using more of my biceps and needed to adjust and connect to my lats instead. That's when I realized I couldn't feel my lats at all, not the way I was aware of my biceps. It made me pay more attention to my body to realize what muscles I was connected to and which ones I wasn't.

As I continued to train and grow, that “ah ha” moment hit when I could finally feel my lats. That day, you couldn’t tell me I wasn't officially a beast.

So if you struggle with mind-muscle connection or have no idea what I'm even talking about, let’s quickly give you the rundown so you can take your training to another level.

How mind-muscle connection works

Mind-muscle connection is the ability to focus on and feel your muscles as they contract throughout the movement. Instead of focusing on external elements like body placement, mind-muscle connection shifts your focus inwardly to the muscle itself. Bringing awareness to how it contracts, how it feels under tension, or even as it's getting fatigued. 

You most likely already do this for muscles you're used to. Can you squeeze your bicep? If so, you have to feel and connect with that specific muscle to flex. The more a muscle is developed, the easier it is to connect with. Men are generally more connected to their upper body and women can be more connected to their lower. 

How to build your mind-muscle connection

While doing an exercise, slow down and focus on feeling your muscles contract throughout the movement, and during the point of the most tension. It helps to remove distractions like music, so you can shift your focus internally. Spend a few sessions evaluating which areas you need to work on and as your muscles continue to grow, this connection will be easier and more natural to do. 

Do I need to always connect with my muscles?

There are times when you need to focus on other aspects like form or range of motion, especially if you're reaching that 1-rep max. But you should always be aware of what your body is doing so you can train more effectively. 

Author: Mrs Q Harper Fitness