Q: Hi Mike,

Some youth athletes come up and can perform exercises no problem. Recently I have had a couple of kids who are less naturally athletic and they struggle to perform bodyweight exercises with good technique.
Such as squats without the hips shifting to one side. Lunges or split squats without the upper body collapsing.
How can I solve these issues please? Are isometrics and eccentrics a good way to build strength and technique with these exercises?
I wasn’t sure if possibly mobility issues were playing a part here.
Would be very grateful for the help

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A: Depending on the age of the kids, I’ll assume they’re prepubescent – mobility is not really a causal issue just yet.  What I mean by this is, fixing mobility alone, won’t likely address the issue. I just think they’re weak.  If you fix strength, it will address perceived issues with mobility, but not the other way around.

So, what needs to be done?  Get them stronger.  Break down every movement into parts.  I call this the part-whole approach.  I do this all the time with less competent movers. 

Typically, we can handle ~20% more eccentrically than we can concentrically, right? So, that’s what we focus on first.  Just the eccentric portion with good form, and get assistance on the way up. 

Have clients that can’t do the entire ROM? Not a big deal, just do PART of the eccentric movement, and help them up.  Start with as little as 10% of the eccentric ROM, then add volume until it’s simply performed. Volume can be added via increasing reps or time under tension (isometric or slower eccentric movement).  Then, increase the ROM (responsibly).  I let form dictate progressions, but I’ve been doing this a long time now.  So my eye is pretty decent.  If you’re new, or don’t trust your eye, keep it safe and increase ROM by set %’s.

How frequently should you progress?  It depends on their adaptation.  If they never get better, maybe you should regress and progress the regression with intensity or volume.  Form will guide you. Unless there is a specific timeline where $ is on the line – in which case, if you’re not competent, you should probably refer out (ethically), I genuinely don’t believe you can get hurt slow cooking.