Form basics

Solid form keeps stress on the target muscles and reduces unnecessary joint strain. Film a set from the side occasionally — what you feel and what you see can differ.

Universal cues

• Brace — gently press ribs down, lock the core before the lift.
• Control the eccentric — lower with intent; don’t drop the bar.
• Full intentional range — as deep as your mobility and comfort allow for that lift.
• Breathing — brace and hold or short breath out on the hard part; avoid frantic panting mid-rep.
• Same setup every set — foot position, grip width, and eye line should be repeatable.

Lift-specific starters

Squat

Feet roughly shoulder width, knees track over toes, chest proud, depth to at least parallel if mobility allows.

Hinge / deadlift

Soft knees, push hips back, bar close to legs, spine neutral — not rounded or overly arched.

Bench press

Stable feet, slight upper-back arch, bar path roughly nipple line to lockout, wrists stacked over elbows.

Row

Hinge or support the chest, pull elbow toward hip, avoid yanking with momentum.

When to get coaching

If a lift consistently hurts (sharp pain), stalls despite recovery, or feels unstable, book time with a qualified coach or physio. Online guides cannot replace in-person feedback.

Fitness education only — not medical advice.