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%Begin 13 Tricks for Perfect Exercise Form Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training 13 Tricks for Perfect Exercise Form Better Form Better Results by Akash Vaghela September 26, 2017March 28, 2022 Tags Bodybuilding, Powerlifting & Strength, Training What s a Cue A cue is just a short prompt or phrase that quickly reminds you of good exercise form. If you're not thinking about following the right cues when lifting, you might not be getting the most out of your training. Here are 13 of the most bang-for-your-buck technical cues.
Ethan Thomas Member
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%Begin 13 Tricks for Perfect Exercise Form Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training 13 Tricks for Perfect Exercise Form Better Form Better Results by Akash Vaghela September 26, 2017March 28, 2022 Tags Bodybuilding, Powerlifting & Strength, Training What s a Cue A cue is just a short prompt or phrase that quickly reminds you of good exercise form. If you're not thinking about following the right cues when lifting, you might not be getting the most out of your training. Here are 13 of the most bang-for-your-buck technical cues.
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While this one is often repeated, few people actually do it. That's too bad, because the cue is applicable to almost every movement pattern in the gym, especially for pressing and pulling. For any horizontal pulling (seated cable rows) or vertical pulling (chin-ups), keeping the shoulders back and down will ensure your lats and mid back are being worked, as opposed to the upper traps and biceps.
Zoe Mueller Member
access_time 6 minutes ago
While this one is often repeated, few people actually do it. That's too bad, because the cue is applicable to almost every movement pattern in the gym, especially for pressing and pulling. For any horizontal pulling (seated cable rows) or vertical pulling (chin-ups), keeping the shoulders back and down will ensure your lats and mid back are being worked, as opposed to the upper traps and biceps.
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Ryan Garcia 2 minutes ago
In the video here, the first couple of reps are performed incorrectly and the last couple of reps ar...
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Alexander Wang 1 minutes ago
And here's how it looks with the pulldown: While it isn't necessary to start every pull w...
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In the video here, the first couple of reps are performed incorrectly and the last couple of reps are performed with the shoulders back and down. See the difference?
Amelia Singh Moderator
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In the video here, the first couple of reps are performed incorrectly and the last couple of reps are performed with the shoulders back and down. See the difference?
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Ella Rodriguez 7 minutes ago
And here's how it looks with the pulldown: While it isn't necessary to start every pull w...
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And here's how it looks with the pulldown: While it isn't necessary to start every pull with your shoulders back and down, you want to finish each rep in this position. Also, doing it whenever you're pressing at a horizontal or incline angle keeps your shoulders safe and stops any unnecessary stress on the joints. It'll also make sure you're targeting the right muscles.
Charlotte Lee Member
access_time 20 minutes ago
And here's how it looks with the pulldown: While it isn't necessary to start every pull with your shoulders back and down, you want to finish each rep in this position. Also, doing it whenever you're pressing at a horizontal or incline angle keeps your shoulders safe and stops any unnecessary stress on the joints. It'll also make sure you're targeting the right muscles.
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The next time you're doing a row, think about driving your elbows back behind you. You'll automatically place your shoulders in the right position and you'll feel your lats a lot more.
Madison Singh Member
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The next time you're doing a row, think about driving your elbows back behind you. You'll automatically place your shoulders in the right position and you'll feel your lats a lot more.
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Scarlett Brown 6 minutes ago
Aggressively squeezing the bar will almost always add a rep or two. What it does is create tightness...
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Elijah Patel 14 minutes ago
The rotator cuff ends up "packing" itself and providing more stability to lift heavy loads...
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Aggressively squeezing the bar will almost always add a rep or two. What it does is create tightness in your entire upper body, especially the rotator cuff region, through a process called irradiation.
Zoe Mueller Member
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Aggressively squeezing the bar will almost always add a rep or two. What it does is create tightness in your entire upper body, especially the rotator cuff region, through a process called irradiation.
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David Cohen 16 minutes ago
The rotator cuff ends up "packing" itself and providing more stability to lift heavy loads...
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Lucas Martinez 15 minutes ago
Keeping a firm grip on the bar keeps your wrist in a neutral position. Taking a thumbless grip on ba...
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The rotator cuff ends up "packing" itself and providing more stability to lift heavy loads. Squeezing the bar also fixes any wrist positioning issues. When people fail to have a good grip on the bar, the wrist cocks back and creates instability and a poor bar path.
Ella Rodriguez Member
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The rotator cuff ends up "packing" itself and providing more stability to lift heavy loads. Squeezing the bar also fixes any wrist positioning issues. When people fail to have a good grip on the bar, the wrist cocks back and creates instability and a poor bar path.
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Madison Singh 4 minutes ago
Keeping a firm grip on the bar keeps your wrist in a neutral position. Taking a thumbless grip on ba...
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Sophie Martin 4 minutes ago
For pronated grip (overhand) pull-ups and pulldowns, a thumbless grip helps reduce biceps involvemen...
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Keeping a firm grip on the bar keeps your wrist in a neutral position. Taking a thumbless grip on barbell military presses makes the path the bar travels a lot smoother. It'll also reduces some of the stress on the wrists, elbows, and shoulder joints.
Natalie Lopez Member
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Keeping a firm grip on the bar keeps your wrist in a neutral position. Taking a thumbless grip on barbell military presses makes the path the bar travels a lot smoother. It'll also reduces some of the stress on the wrists, elbows, and shoulder joints.
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David Cohen 5 minutes ago
For pronated grip (overhand) pull-ups and pulldowns, a thumbless grip helps reduce biceps involvemen...
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Lily Watson 5 minutes ago
There's merit to doing it that way, but it can be a little risky if something goes wrong. You w...
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For pronated grip (overhand) pull-ups and pulldowns, a thumbless grip helps reduce biceps involvement. It also helps you focus on driving your elbows down a lot more than you would with the traditional thumbs-wrapped-around grip. Don't use it on bench press variations (unless you're advanced), though.
Sophie Martin Member
access_time 9 minutes ago
For pronated grip (overhand) pull-ups and pulldowns, a thumbless grip helps reduce biceps involvement. It also helps you focus on driving your elbows down a lot more than you would with the traditional thumbs-wrapped-around grip. Don't use it on bench press variations (unless you're advanced), though.
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Daniel Kumar 5 minutes ago
There's merit to doing it that way, but it can be a little risky if something goes wrong. You w...
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There's merit to doing it that way, but it can be a little risky if something goes wrong. You won't believe how much stronger this will make you.
Harper Kim Member
access_time 30 minutes ago
There's merit to doing it that way, but it can be a little risky if something goes wrong. You won't believe how much stronger this will make you.
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Since power comes from the ground up, learning to push your feet into the floor with all forms of pressing will increase stability and overall power. There are two ways to do this when doing bench press: with your feet out in front of you, or tucked below your knees.
Ella Rodriguez Member
access_time 44 minutes ago
Since power comes from the ground up, learning to push your feet into the floor with all forms of pressing will increase stability and overall power. There are two ways to do this when doing bench press: with your feet out in front of you, or tucked below your knees.
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Alexander Wang 41 minutes ago
Both work, and the key with each is to think about driving the heels down into the ground. The best ...
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Victoria Lopez 1 minutes ago
Once you've exhaled fully, try to exhale even more! This is a powerful cue that's particul...
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Both work, and the key with each is to think about driving the heels down into the ground. The best way to breathe during abdominal training is to take a deep breath when you extend the spine and breathe out when you flex. To maximize the contraction as you flex, breathe out and squeeze the abs as hard as possible, pushing every bit of air out of you.
Jack Thompson Member
access_time 48 minutes ago
Both work, and the key with each is to think about driving the heels down into the ground. The best way to breathe during abdominal training is to take a deep breath when you extend the spine and breathe out when you flex. To maximize the contraction as you flex, breathe out and squeeze the abs as hard as possible, pushing every bit of air out of you.
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Madison Singh 24 minutes ago
Once you've exhaled fully, try to exhale even more! This is a powerful cue that's particul...
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Aria Nguyen 40 minutes ago
It encourages you to slow the reps down and focus on the muscle. Whether you're squatting, dead...
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Once you've exhaled fully, try to exhale even more! This is a powerful cue that's particularly useful if you struggle to feel your abs.
Brandon Kumar Member
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Once you've exhaled fully, try to exhale even more! This is a powerful cue that's particularly useful if you struggle to feel your abs.
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It encourages you to slow the reps down and focus on the muscle. Whether you're squatting, deadlifting, pressing, or pulling, keep your head neutral so that the body stays in the right position.
Joseph Kim Member
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It encourages you to slow the reps down and focus on the muscle. Whether you're squatting, deadlifting, pressing, or pulling, keep your head neutral so that the body stays in the right position.
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Dylan Patel 26 minutes ago
In other words, don't try to look up or down. Two examples that come to mind are during cable r...
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In other words, don't try to look up or down. Two examples that come to mind are during cable rows and deadlifting. With deadlifts, arching your neck too much makes you struggle to keep a neutral spine.
Sebastian Silva Member
access_time 60 minutes ago
In other words, don't try to look up or down. Two examples that come to mind are during cable rows and deadlifting. With deadlifts, arching your neck too much makes you struggle to keep a neutral spine.
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Ryan Garcia 17 minutes ago
By positioning the head correctly, you'll automatically fire the right muscles and maintain a s...
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Ethan Thomas 58 minutes ago
Given the desk posture adopted by many, the chest up cue will help correct shoulder position and pla...
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By positioning the head correctly, you'll automatically fire the right muscles and maintain a safe posture. With cable rows, many lifters will either look up too far or go the other way and look down. This throws off the shoulder and it becomes difficult to bring them back and down.
Kevin Wang Member
access_time 32 minutes ago
By positioning the head correctly, you'll automatically fire the right muscles and maintain a safe posture. With cable rows, many lifters will either look up too far or go the other way and look down. This throws off the shoulder and it becomes difficult to bring them back and down.
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Julia Zhang 5 minutes ago
Given the desk posture adopted by many, the chest up cue will help correct shoulder position and pla...
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Sebastian Silva 21 minutes ago
If you have dodgy knees and have trouble firing up your posterior chain, try this three-step approac...
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Given the desk posture adopted by many, the chest up cue will help correct shoulder position and place the back in the correct alignment. For example, when incline dumbbell pressing, thinking about lifting the chest up to the ceiling will create a slight arch in your back and pull the shoulders back where you want them. During a pulldown, the chest up cue prevents you from rounding over to complete the rep and keeps the tension on the back.
Lily Watson Moderator
access_time 68 minutes ago
Given the desk posture adopted by many, the chest up cue will help correct shoulder position and place the back in the correct alignment. For example, when incline dumbbell pressing, thinking about lifting the chest up to the ceiling will create a slight arch in your back and pull the shoulders back where you want them. During a pulldown, the chest up cue prevents you from rounding over to complete the rep and keeps the tension on the back.
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Audrey Mueller 18 minutes ago
If you have dodgy knees and have trouble firing up your posterior chain, try this three-step approac...
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William Brown 25 minutes ago
You should notice your glutes working and a more even distribution of the load throughout your body....
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If you have dodgy knees and have trouble firing up your posterior chain, try this three-step approach the next time you squat: Create an arch with your feet by gripping your feet into the floor. Screw the ball of your feet, the heels, and the fifth metatarsals (the long bone on the outside of the foot that connects to the little toe) into the ground. As you squat down, create lateral pressure by "spreading the floor" with your feet.
Alexander Wang Member
access_time 90 minutes ago
If you have dodgy knees and have trouble firing up your posterior chain, try this three-step approach the next time you squat: Create an arch with your feet by gripping your feet into the floor. Screw the ball of your feet, the heels, and the fifth metatarsals (the long bone on the outside of the foot that connects to the little toe) into the ground. As you squat down, create lateral pressure by "spreading the floor" with your feet.
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Charlotte Lee 3 minutes ago
You should notice your glutes working and a more even distribution of the load throughout your body....
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Ella Rodriguez 57 minutes ago
Either way, remember that your knees should track in the same direction as your feet when squatting....
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You should notice your glutes working and a more even distribution of the load throughout your body. If you can nail tip number 9, your knees should be in the right position already. However, some people respond better to knee-based cues than foot-based cues.
Harper Kim Member
access_time 76 minutes ago
You should notice your glutes working and a more even distribution of the load throughout your body. If you can nail tip number 9, your knees should be in the right position already. However, some people respond better to knee-based cues than foot-based cues.
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Christopher Lee 28 minutes ago
Either way, remember that your knees should track in the same direction as your feet when squatting....
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Natalie Lopez 52 minutes ago
Additionally, learning a proper brace typically cleans up many other technical issues commonly found...
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Either way, remember that your knees should track in the same direction as your feet when squatting. If you want to stay injury free, you need to learn how to brace your midsection prior to and during any exercise. This is especially applicable to any exercise where the lower back is under pressure, like a squat or deadlift.
Dylan Patel Member
access_time 20 minutes ago
Either way, remember that your knees should track in the same direction as your feet when squatting. If you want to stay injury free, you need to learn how to brace your midsection prior to and during any exercise. This is especially applicable to any exercise where the lower back is under pressure, like a squat or deadlift.
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Jack Thompson 4 minutes ago
Additionally, learning a proper brace typically cleans up many other technical issues commonly found...
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Lucas Martinez 1 minutes ago
The next time you deadlift, think about someone tickling your armpits. Your goal is to try to stop t...
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Additionally, learning a proper brace typically cleans up many other technical issues commonly found in the squat and deadlift. Take in a big belly breath before tensing your abs as hard as possible. If you do this right you should feel 360 degrees of pressure around your entire midsection.
James Smith Moderator
access_time 21 minutes ago
Additionally, learning a proper brace typically cleans up many other technical issues commonly found in the squat and deadlift. Take in a big belly breath before tensing your abs as hard as possible. If you do this right you should feel 360 degrees of pressure around your entire midsection.
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The next time you deadlift, think about someone tickling your armpits. Your goal is to try to stop them without using your hands. This doesn't mean you should run away, though.
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The next time you deadlift, think about someone tickling your armpits. Your goal is to try to stop them without using your hands. This doesn't mean you should run away, though.
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Instead, it means you should tighten up in general and pull your lats back. This will create tension in the lats, stabilize your spine, and help straighten the back into position. It's critical that you stay tight at all times during any exercise to avoid any energy leaks when lifting, especially during compound movements.
William Brown Member
access_time 69 minutes ago
Instead, it means you should tighten up in general and pull your lats back. This will create tension in the lats, stabilize your spine, and help straighten the back into position. It's critical that you stay tight at all times during any exercise to avoid any energy leaks when lifting, especially during compound movements.
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It'll keep you safe, maintain your form when near failure, and make you stronger. Get The T Nation Newsletters Don&#039 t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The NFL Seated Row Seated rows are a back-building staple, but you've never tried them like this. Exercise Coaching, Tips Joel Seedman, PhD March 14 Training Mastering the Deadlift - Part 3 The complete guide to dominating the deadlift, from shoe selection to advanced training techniques.
Alexander Wang Member
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It'll keep you safe, maintain your form when near failure, and make you stronger. Get The T Nation Newsletters Don&#039 t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The NFL Seated Row Seated rows are a back-building staple, but you've never tried them like this. Exercise Coaching, Tips Joel Seedman, PhD March 14 Training Mastering the Deadlift - Part 3 The complete guide to dominating the deadlift, from shoe selection to advanced training techniques.
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Deadlift, Most Popular Deadlift Articles, Training Eric Cressey June 12 Training The Best Damn Workout Plan For Natural Lifters Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them. Bodybuilding, Training Christian Thibaudeau July 14 Training Tip Yoga Moves for Strong Lifters Some of the best warm-ups for lifting actually come from the yoga studio.
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Deadlift, Most Popular Deadlift Articles, Training Eric Cressey June 12 Training The Best Damn Workout Plan For Natural Lifters Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them. Bodybuilding, Training Christian Thibaudeau July 14 Training Tip Yoga Moves for Strong Lifters Some of the best warm-ups for lifting actually come from the yoga studio.
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Here are a few that anyone can use. No Lululemon required. Mobility, Tips, Training TJ Kuster June 8
Andrew Wilson Member
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Here are a few that anyone can use. No Lululemon required. Mobility, Tips, Training TJ Kuster June 8
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Chloe Santos 20 minutes ago
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