Technique Tips: Proper Form on Deadlifts, Bench, Pushups, Squats & Curls

Today’s post walks through proper technique for main lifts. Form is incredibly essential to a safe, effective workout regime. Implementing good technique not only prevents injury while training, but increases the success rate of achievement goal-wise.


When deadlifting, you should keep a straight back, and ensure your knees remain over your toes (aligned). Your hand placement on the bar should make sense in proportion to shoulder width, and grip should be firm. When exerting, push through heels down into ground evenly, lifting with the legs (NOT lifting with the back). Incrementally increase weight within a progression but do NOT go straight in cold for a max lift.


Lower the bar from the rack down to your sternum and back up, breathing out on exertion. Your arm placement on bar should be in line with shoulder sockets (unless trying a wider or more narrow grip with a spot to supervise on heavier weight).


While completing sets of pushups, your back should be straight, not sagging down at the hips. Your arms must keep placed over shoulder sockets (unless going for a wider or more narrow positioning to work different muscle groups within the upper body). A 90 degree flex in arms should be hit while going down, and remember to breathe!


Like your deadlift technique, keep your knees over the toes and in line. Keep your butt out, hinge at the hip, and move slowly while executing the full range of motion. You can angle your toes outward slightly to achieve lower squat, and always remember to breathe while exerting.


Your feet and leg placement should maintain a slight bend in the knees. As you lift, ensure it’s coming from the hinge of your arm at elbow; don’t swing through back to get the weight up. Keeping this form allows the work to come from the bicep muscle. Keep your back straight and core engaged throughout.

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