MON: Internal vs. External Focus
How we process what to do and think about during a movement has a big effect on the outcome.
We can either either an internal or external locus of control when it comes to a movement. When we have an internal locus, we are thinking. We are actively pursuing a mind-muscle connection that helps us better achieve proper activation. A good example of this would be “finding” the rear delt when working raises, or thinking about squeezing the bicep at the top of a curl to get greater hypertrophy.
When we have an external locus, we are focused outward on the load. We are not so focused on our muscles, we are more focused on the completion of a complex activity against an exterior resistance, like a barbell. A good example of this would be a snatch where we are focused on dropping under the bar and receiving it overhead. We are not thinking about the actions of our quadriceps in a snatch, we’re just thinking about execution and outcome.
Internally Focused Movements: Reduced Load, Bodyweight, Bodybuilding, Structure
Prone Y Activations
Externally Focused Movements: Near Maximal Load, Performance, Strength
Knowing how to approach internal vs. external phases of movement is an important skill to dial in understanding and technique (external), as well as increasing the bodybuilding effect of an isolation movement (internal).
For bigger, more performance based movements your focus should be much more on the load and moving successfully underneath it. For lighter, more structure based movements you should be focused on technique, activation, and positioning.
First, for Strength.
5 Deadlifts @ 60-80%
10 Seated Rear Delt Flies
Complete 1 Set Every 4′ for 16′
Then, for Conditioning.
A: 200m Row
B: 6 Fwd Goblet Lunge + 5 Push-Ups
C: 6 HPPT + 5 Hollow Rocks