Form is a way of performing a movement to avoid injury and cheating.
'Proper form'
Exercises or drills in sport have a recognized way of performing the movements that have two purposes:
Avoiding injury
By using proper or 'good' form, the risk of injury is lowered
Maximize benefit
Good form ensures that the movement only uses the main muscles, and avoids recruiting secondary muscles. As a muscle fatigues, the body attempts to compensate by recruiting other muscle groups and transferring force generation to non-fatigued units. This reduces the benefits in strength or size gain experienced by the muscles as they are not worked to failure.
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