Focus vs. Visualization
by Carl Raghavan, SSC | August 13, 2025
In power coaching, there’s a time and place for each focus and
visualization. And no, they’re not the identical factor.
In the event you’ve spent any
time round critical lifters, you’ve seen the rituals. Some stare
into the void with laser-beam depth. Others rock forwards and backwards,
pacing like caged animals, coming into a trance that appears extra
religious than bodily. And a few do some little bit of all the pieces –
sniffing ammonia, slapping their legs, going useless quiet earlier than
exploding into the raise.
What are they doing
precisely? Focusing? Visualizing? Each? Who is aware of. It’s most likely a
messy mix.
Right here’s what I do
know: I can provide you a window into my mind and clarify how I select
between focus and visualization – relying on the raise, the
second, and what I have to get carried out on the platform.
I’ve been coaching
these lifts for properly over a decade. The fundamentals are ingrained. “Knees
out” as a cue doesn’t actually apply anymore, in the event you catch my
drift. After I’m chalking up my again for a heavy squat or wrapping
my wrists for a press, I’m not enthusiastic about technical cues. At
this level, approach is baked in. The considered “knees out”
whereas squatting 606lb will do extra hurt than good. It distracts. It
interferes. It would even get me harm.
For a newbie, although?
Your head’s full of doubt. Concern. Perhaps panic. That’s why we
scream cues at you. It’s not nearly kind – it’s about
crowding out all of the crap in your mind with one thing helpful. A cue
like “chest up” or “drag the bar” offers your thoughts a lifeline.
One thing to seize onto. That’s why cues work so properly for novices.
They drown out concern by giving your mind a job to do.
However for me, focus
is one thing deeper. It’s not about cues. It’s a full-body,
full-mind submission to the second. Focus is strolling into the lion’s
mouth willingly. It’s an intense cocktail of adrenaline, concern,
anger, and readiness. An entire narrowing of your world into this
raise – proper right here, proper now. That’s what I chase on a heavy set
or a PR try.
Visualization has its
place too. I lean on it extra when the raise is technical – just like the
Olympic lifts. Between units, I’ll stare on the middle knurl. I’ll
sit down, breathe, possibly shut my eyes. I image a great rep. I
think about a crisp turnover within the snatch, or a clean catch within the
clear and quick jerk. If a raise wants fixing, I would visualize the way it
ought to really feel – like a rack pull that retains drifting ahead. I’ll
mentally rehearse conserving the bar in a straight vertical path into
lockout. Not cues, simply imagery, however exactly fashioned imagery.
Visualization is about
feeling the raise earlier than it occurs. Focus is about proudly owning the second
when it does. Typically, I’m doing each. And truthfully, that’s
most likely the case for most individuals as soon as they transfer past the novice
stage.
In the event you’re newer to
lifting, your first actual style of focus normally exhibits up with the
deadlift. There’s no hiding in that raise – no stretch reflex to
bail you out. Simply you, the bar, and whether or not you’re prepared or not.
Visualization tends to emerge throughout squats, when concern creeps in and
you begin mentally rehearsing your escape plan.
Each instruments are
invaluable. Each take follow. And each might be skilled – identical to
power.
Having the ability to channel
the best mindset – focus, visualization, or each – is a part of
changing into a greater lifter. It’s a ability. A weapon. A supply of
energy. And what’s robust for the thoughts, strengthens the physique.
