Cheat Rep
A repetition using momentum or other muscles to move weight beyond what strict form allows.
Cheat reps use body momentum or assistance from non-target muscles to complete reps with heavier weight than possible with strict form. When used intentionally and sparingly (not as the default), cheat reps can overload muscles eccentrically and push past normal limits. However, excessive cheating reduces effectiveness and increases injury risk.
What a cheat rep is actually for
Deliberately adding body English to get past a sticking point, so the target muscle can keep working in the ranges where it still has something left. The intent is the whole distinction: a cheat rep uses momentum to assist the concentric while the lifter still controls the eccentric under tension. Done that way it extends a set past failure. Done unintentionally it is simply a rep performed badly with a weight that is too heavy.
How to use them
Take a set to strict failure first, then allow the minimum body movement needed to complete two or three more reps, controlling the lowering phase on each. Barbell curls, lateral raises and upright rows are where this is most workable. Keep it to the last few reps of the last set of an isolation exercise, and keep the eccentric strict, because the eccentric is what you are actually there for.
Common mistakes
Starting the set with cheat reps, which means the weight was simply too heavy and the muscle never worked hard in a controlled range at all. Cheating with the lower back on a curl or an upright row, which loads the spine to spare the arm. And using the technique on compound lifts, where there is no meaningful distinction between a cheat rep and a technique breakdown.
Examples
- Swinging on barbell curls for last 2 reps
- Hip drive on bent-over rows
- Controlled cheat, strict negative
Compound exercises
Put this into practice with exercises from the library.
Rack Delivery
Olympic Weightlifting · Barbell
Rack Pull with Bands
Powerlifting · Barbell
Rack Pulls
Powerlifting · Barbell
Return Push from Stance
Plyometrics · Medicine Ball
Reverse Band Bench Press
Powerlifting · Barbell
Reverse Band Box Squat
Powerlifting · Barbell
Reverse Band Deadlift
Powerlifting · Barbell
Reverse Band Power Squat
Powerlifting · Barbell