Should You Use A Mirror To Fix Technique At The Gym?
Being an online coach only, I have the benefit of getting my client to film their training sessions to I can give feedback after the fact, which they can then reflect on and work on improving next time.
This feedback covers everything from technique, tempo, weight used, even down to how much someone is looking around or concentration during their set. And when a client first starts training of course they are eager to get things right from the start, so what I often see in videos is clients turning their heads to look in the mirror as they are lifting. And one of my first pieces of feedback to them?
“DON’T LOOK IN THE MIRROR!”
Whether it be twisting the head to the side to see how their bent over row is looking, or continuing to look up as they are deadlifting to check form…as much at the intention is correct and great, the action itself not so much.
But before I give you all the reasons I am not a fan of looking in the mirror as a point of feedback, let me balance it out by saying there are a few benefits:
It can create a positive feedback loop - when you see your muscles contracting you focus more on those muscles and could recruit more muscle fibres
It gives visual confirmation you are applying the correct technique and could help avoid injury
However, in order for you to get that visual confirmation, you have to know what you are doing is correct in the first place - and this is one of many reasons why lifting using the mirror can be tricky. Some of the cons to using a mirror are:
It takes focus externally as opposed to internally
Relying on mirrors prevents you from learning the feel of each lift and creates a physical separation between what you feel and what you see - essentially like watching another person lift
It doesn't tell the whole truth. The view in the mirror is one dimensional and quite likely not the optimal angle to see what is going on in the lift.
It can increase risk of injury. Turning your neck to see a mirror on your side can seriously compromise technique and form. Detracting from stability and tightness.
It can be distracting and stop you being present in a lift. Not only looking at your own form but by getting distracted by seeing others in the mirror also.
I totally get the safety of using a mirror, especially when you don’t feel confident in the gym, but that type of visual feedback will only get you so far.
My advice? Get visual feedback sure - it's invaluable. But do it by recording yourself and watching back in your rest. That was you can asses performance safely, then feel your way through it next set. You will be amazed how quickly you tapping how it should feel and how quickly you progress when you take those visual cues away.
Or even better? Get yourself a coach as well - that way you can self-asses as well as getting feedback from your coach during or after the fact, it really is a win/win!
’But my gym is plastered in mirrors I can’t escape them!!!’ I hear you shout at your screen ..that’s ok, simply turn your bench or squat /deadlift the other way round - once you get used it to I promise you will never look back and your lifting will improve tenfold for it.
Happy Lifting!