“Ego lifting” happens when young athletes chase big numbers in the gym – usually urged on by their friends or teammates with a lack of qualified supervision! What then unfolds is lifting weights beyond their capacity just to appear strong in front of their peers. While it may give them a short-term sense of accomplishment, it usually leads to terrible form and increases the risk of injury in the long term. For youth athletes still developing physically, these risks are amplified. Their sense of risk isn’t fully developed, their ability to say no to their peers isn’t high and usually they get swept up in the moment doing something that really isn’t all that useful or beneficial to their development.
Some common dangers of ego lifting include:
- Poor technique: Lifting too heavy too soon leads to compromised form, creating bad habits for the future that are hard to break. I saw this all too frequently in my time with Scottish Rugby when an athlete would join our pathway program and say “I can squat 150kg” – what they would then demonstrate would often make me want to tear out my eyeballs. I don’t know what movement it was, but it certainly wasn’t a squat anymore!
- Increased injury risk: Unfortunately I’ve heard many stories of athletes getting injured in school programs even when there was supervision! For example one athlete injuring their shoulder by dumping a barbell over their head during a heavy lifting attempt. And it’s not always the athlete doing the lifting! Another incident I was informed of was an athlete receiving a crush injury to their hand in the squat rack while spotting another teammate who was ego lifting.
- Stunted athletic development: Ego lifting skips over the foundational work of mastering movement. Without proper movement patterns, young athletes won’t maximize their speed, agility, and overall athletic performance. The biggest issue then comes trying to convince them to eat humble pie, drop the weight significantly an regroove inefficient motor patterns. Often the resistance is so high because an athlete thinks they’ve “earned the right” to lift that load, when in reality they really haven’t and aren’t even getting the benefits anyway due to their poor form!
Movement Quality: The Key to Long-Term Success
Instead of focusing on lifting the heaviest weight possible, it’s far more valuable to focus on movement quality and competence. By mastering how their body moves in space—whether during a squat, jump, or sprint—youth athletes develop a strong foundation that will allow them to progress safely and effectively.
Here’s why movement quality matters:
- Improved Athletic Performance
Developing movement competence in exercises like squats, lunges, and push-ups helps athletes build strength through proper ranges of motion. This translates into better performance in sport-specific movements like jumping, sprinting, and changing direction. Mastering these foundational patterns allows athletes to move more efficiently on the field or court.
- Reduced Injury Risk
A focus on form and technique keeps athletes safe by building resilience in the muscles, joints, and tendons. Strong, well-coordinated movement patterns reduce the risk of overuse injuries, which are common in youth sports, and protect against the acute injuries that can occur from lifting improperly.
- Better Long-Term Progress
When young athletes develop movement competence before progressing to heavier weights, they set themselves up for long-term success. Their strength gains will come from executing exercises correctly, building muscle and coordination in a balanced, sustainable way.
- Confidence and Competence
Mastering movements and building competence gives athletes a real sense of achievement. It helps them feel in control of their bodies and movements, which can boost their confidence in both training and competition. This is especially important in team sports, where athletes need to move confidently in various dynamic environments.
How Parents Can Help
As a parent, you play an important role in shaping your child’s athletic development. Here are some ways you can encourage movement quality over ego lifting:
- Promote patience: Help your child understand that strength and athleticism take time to build. Encourage them to focus on form and control rather than rushing to lift heavier weights.
- Work with qualified coaches: Ensure your child is training under the guidance of a coach who prioritizes technique and movement quality. This will provide them with a safe environment to develop properly.
- Celebrate progress in form: Instead of celebrating personal records based on weight, celebrate milestones in their movement. For example, praise them when they perform with great technique like in their squat or improve their agility in drills.
By shifting the focus from ego lifting to movement quality, you are setting your child up for a lifetime of safe, healthy, and successful athletic development. The foundation of good movement will serve them well, not just in their youth sports, but in all their future athletic endeavors.
Remember, strength will come. But mastering the basics and developing competence first is what will allow your young athlete to truly excel when the time is right.
Rob Anderson
Founder of The Athlete Academy
UKSCA Youth S&C Coach of the Year
