The Single Best Tip for 9 Classic Exercises
These coaching cues will help you nail every rep and build your best body (Image by Thinkstock)
I work with an array of clients—from elite athletes to Bob in accounting. So you might assume I use different coaching cues for different fitness levels.
But the truth is, I’ve found that most people respond to the same cues regardless of ability.
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Take the squat for example. These are two common cues you might hear:
One: Squeeze your glutes.
Two: Crack a walnut between your glutes.
With my clients, the second is always best.
It’s an external cue, which takes your attention away from your body and directs it toward an outcome (breaking the nut).
The first cue, on the other hand, is an internal cue, which focuses on a body part and how it moves or works.
Coaches will use both internal and external. But I find that the following 9 external cues are magic for my clients. I say them, and—bam!—they instantly correct their form. They also work much better than “Hey! Stop doing that!”
Apply them to your own workout for flawless technique and greater gains.
(Photo by Beth Bischoff)
Deadlift
“Squeeze an orange in each of your armpits until you make orange juice.”
Why it works: You’ll activate your latissimus dorsi—the largest muscles in your back—so that they can assist in the big lift.
Maintaining this contraction throughout the entire exercise also prevents your upper back from rounding. And that’s important, since the more stable your spine, the more weight you can move.
(Photo by Beth Bischoff)
Straight-Leg Deadlift or Romanian Deadlift
“Create as much distance as possible between your head and butt.”
Why it works: A perfect hip hinge is imperative for the straight-leg deadlift. But for many guys, it’s one of the hardest movements to master.
If you concentrate on pushing your head and butt away from one another as the weight lowers, however, your hips have to maximally bend. This fully engages your hamstrings and glutes so you can powerfully lift and lower the bar.
(Photo by Beth Bischoff)
Squat
“Point your belt buckle toward your chin.”
Why it works: Tilting your pelvis backward places your spine in a neutral position. This not only reduces the stress on your lower back and your risk of spine injuries, but also promotes more stability throughout your core.
Related: 3 Exercises You Should Do Every Day
(Photo by Beth Bischoff)
Rear-Foot-Elevated Split Squat or Bulgarian Split Squat
“Crack the concrete with your heel.”
Why it works: You’ll find that your weight shifts forward into your toes as you lift and lower. This can cause your heel to come off the floor, placing a lot of stress on your knee, and activating your quad instead of the glutes. It can also decrease your strength.
Pressing through the heel of your front foot helps it stay flat during the exercise.
(Photo by Beth Bischoff)
Pushup
“Push your upper back toward the ceiling at the end of the movement.”
Why it works: This not only works your chest, but also engages your serratus anterior, a small but important muscle that helps move your shoulder blades.
If you neglect the serratus anterior, it becomes weak. And this puts you at a higher risk of shoulder impingement, a painful injury in the shoulder joint.
Related: 10 Secrets to the Perfect Pushup
It also messes up your posture, tilting your shoulder blades forward and down. Do you want to look like a hunchback?
(Photo by Mitch Mandel)
Kettlebell Swing
“Hike the bell as hard as possible.”
Why it works: You’ll build momentum on the very first swing. You can’t do that if you’re standing with the bell hanging straight down.
Here’s how to do it: Place the kettlebell about a foot in front of you, then lean forward to grab the bell. Your arms will be extended in front of you. Tilt the handle toward you, while trying to break it in half with your hands.
Related: 10 Exercises That Burn More Calories Than Running
Now explosively “hike” the bell between your legs. When your arms hit the top of the inside of your thighs, explosively “pop your hips forward as you let the weight swing up to chest level.
(Photo by Beth Bischoff)
Pullup
“Put your shoulder blades in your back pocket.”
Why it works: This prevents the traps from doing all the work. Instead, it ensures you initiate the movement with your lats and teres major, the muscles in your shoulder blades.
(Photo by Thomas MacDonald)
Overhead Press
“Prepare for a punch in the stomach.”
Why it works: Most men overarch their backs whenever their arms go overhead. This not only sabotages your strength, but also increases your risk of injury if there’s load involved.
Prepping your gut for a punch forces you to brace your abdominals—hard. Bracing your core keeps your pelvis in alignment and helps you maintain a neutral arch the entire time.
By Tony Gentilcore
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