Cues for Back Squat, Conventional Deadlift, Bench Press, and Overhead Press
PDF version: Simple Cues
SQUAT
Setup:
- Look forward, head in line with torso
- Keep chest high
- Bar should be positioned below the bone at the top of your shoulder blades and on your back muscles
- Pinch shoulder blades together (makes for better padding for the bar to sit on)
- Feet are shoulder width or slightly wider than shoulder width apart
Phase 2: Squatting down
- Push Butt back
- Push knees out
- Bend until thighs are slightly below parrellel to the floor
- Keep shoulders over hips
- Chest remains up (do not let it fall toward the floor)
- Eyes forward or slightly looking up (Do not look down-can lose control and postioning)
- Keep weight on heels
- Knees stay in line with toes (do not let knees pass beyond toes)
Phase 3: Coming up from squat
- Keep weight on heels
- Drive up with hips
- Toes should remain forward or slightly out
- Squeeze glutes at top and lock out the weight
- Re-rack
- Successful squat
DEADLIFT
- Stand at bar, feet slightly further than shoulder width apart, toes slightly turned out
- Bar should be up against shins
- Bend down and place hands right outside of the knees (overhand or mixed grip); arms are vertical to floor
- Shoulders should be behind the bar (more so middle delt in line with bar)
- Raise hips until you feel tension in the hamstring (approx. 45 deg angel from knee to hip and hip to head)
- Tip: act like you are breaking the bar in half to activate lat muscles), shoulder blades and slightly pinched back.
- Head is neutral, look slightly in front of you
- Back should be arched to form prevent rounding of the back (tighten low back and erector muscles)
- Note: Pain should not be felt in Low back…. Incorrect form if pinch is felt (holding the muscle contraction when keeping tight can cause muscle fatigue which is ok)
Phase 1: Lifting the bar
- Drive up through heels using hips/ legs (arms just hold on to the bar)
- Head is in line with spine, chin up, looking straight ahead
- Lift your chest (shoulder blades pinched slightly, but not squeezed as much like in the squat)
- Back is erect with slight arch (NO ROUNDING)
- Keep bar close to body,, next to shins, rolling over the knees and thighs until hip and knees are locked
Phase 2: Lowering the bar
- Push hips back first and then bend your knees once the bar reaches knee level, keeping bar close to body until it is fully placed on floor
BENCH PRESS
Phase 1: Set-up
- Lay on Bench and place head in position where eyes match with the bar
- 3 points of contact on bench: Head, shoulder blades, and hips
- Feet are on floor
- Slight arch in the back to maintain natural spine curvature
- Hands are placed wider than shoulder width apart and even on the bar (use bar rings and guidelines)
Phase 2: Lowering the bar
- Unrack bar, bar should be in line with mid pecs (nipple line)
- Shoulder blades and pressed down and back, Lats are engaged
- Inhale as bar is lowered to chest inflating rib cage
- Elbows will be slightly angled down away from shoulders (not out to the side)
Phase 3: Pressing the bar
- Once bar has made contact, use an explosive move to press bar back, drive heels in to the floor
- Do not let butt/hips come off bench
- Bar should be raised evenly on both sides
- Exhale at the top end of the lift
OVERHEAD PRESS
Set-up
- Stand with feet hip-shoulder width apart
- Weight heavy on the heels
- Squeeze glutes to avoid arching your back further than its natural arch.
- Chest is up and expanded
- Grip bar with the base of the palms, directly over the forearm
- Elbows should be slightly in front of the barbell
- Wrist are in line with forearms
- Look forward with head natural
- Grip bar so that forearms are vertical
- Bar should be at about clavicle level
Phase 1: Execution on the overhead press
- Bar is to be pressed straight up
- Tuck chin back and press bar straight up and overhead to full extension; return head to neutral and bring torso forward once bar clears face
- Lock elbows out
- Squeeze shoulder blades while extending arms overhead until full extension is reached
- Keep upper back, glutes, and abs tight
- Straight line going from the bar, down through shoulder blades, and middle of feet
Phase 2: Lowering the bar
- Lower the bar with control to starting position