Lifting Technique
How to set up, brace and execute the movements that make up most of a program — squat, bench, deadlift, press, row, pull-up and the accessories around them — plus the mistakes worth fixing early.
Lat Pulldown Form: How to Train Your Back Properly
Lat pulldown form, step by step: setup, grip width, how to pull with your elbows, how far to lean, common mistakes and how to finally feel your lats working.
Beginner · 4 min read
Lunge Form: How to Train Legs Without Knee Pain
Lunge form, step by step: stride length, knee tracking, torso position, how to lunge without knee pain, and the best lunge variations for quads and glutes.
Beginner · 4 min read
Leg Press Form: Quads, Glutes and Safe Depth
Leg press form, step by step: seat and foot placement, how deep to go, knee tracking, lower-back safety, and how to build bigger quads and glutes.
Beginner · 4 min read
Dumbbell Press Form: Chest and Shoulder Technique
Dumbbell bench press form, flat and incline: how to get heavy dumbbells into position, elbow angle, how deep to go, common mistakes and how to progress.
Beginner · 4 min read
How to Get Your First Pull-Up
How to get your first pull-up: the exercises that build it, a week-by-week progression with assisted pull-ups and negatives, and how to test and keep improving.
Beginner · 4 min read
Bicep Curl Form: How to Curl for Bigger Arms
Bicep curl form guide: proper technique, avoiding momentum and swinging, the best curl variations, and how to program curls for arm growth.
Beginner · 3 min read
Plank Form: How to Train Your Core the Right Way
Plank form guide: correct setup and alignment, how long to hold, common mistakes, and better ways to progress the plank for a stronger core.
Beginner · 3 min read
Squat Form: How to Squat With Proper Technique
How to squat with proper form: setup, bracing, depth, knees and common mistakes. A step-by-step guide to a safe, strong barbell back squat.
Beginner · 5 min read
Bench Press Form: How to Bench Press Properly
How to bench press with proper form: grip, arch, bar path, leg drive and the common mistakes. A step-by-step guide to a safe, stronger bench.
Beginner · 4 min read
Deadlift Form: How to Deadlift Safely and Strongly
How to deadlift with proper form: setup, neutral back, bracing, bar path and lockout, plus the common mistakes that cause back pain.
Beginner · 4 min read
Overhead Press Form: How to Press Overhead Safely
How to do the overhead press with proper form: grip, bracing, bar path around the head, and the mistakes that limit your press and strain the shoulders.
Beginner · 3 min read
Pull-Ups and Rows: How to Build a Strong Back
How to do pull-ups and rows with proper form: grip, scapular control, full range of motion, and the mistakes that turn back exercises into arm exercises.
Beginner · 4 min read
Common Lifting Form Mistakes (and How to Fix Them)
The most common weightlifting form mistakes — ego lifting, half reps, using momentum, poor bracing — and simple fixes to train safely and effectively.
Beginner · 3 min read
Push-Up Form: How to Do a Proper Push-Up
Push-up form explained step by step: hand position, body line, depth, the common mistakes, and how to scale the exercise up or down.
Beginner · 4 min read
Lateral Raise Form: Setup, Execution and Mistakes
How to do the lateral raise properly: the setup, leading with the elbows, tempo and range, the four mistakes that shrink the work, and the variations worth using.
Beginner · 5 min read
Face Pull: Form, Muscles Worked and Programming
Face pull form, step by step: the muscles it trains, the mistakes that ruin it, how many sets to do, and where it fits in your training week.
Beginner · 4 min read
Romanian Deadlift Form: How to Train Hamstrings and Glutes
Romanian deadlift form, step by step: setup, the hip hinge, how low to go, common mistakes, and how to program RDLs for bigger hamstrings and glutes.
Intermediate · 4 min read
Barbell Row Form: Build a Stronger Back
Barbell row form, step by step: setup, torso angle, bar path, grip, common mistakes, and how to program bent-over rows for a thicker, stronger back.
Intermediate · 4 min read
Hip Thrust Form: How to Build Your Glutes
Hip thrust form guide: step-by-step setup, how to brace and squeeze, common mistakes, and why it is the best glute-building exercise.
Intermediate · 3 min read
Incline Bench Press Form: Build Your Upper Chest
Incline bench press form guide: the ideal bench angle, setup and bar path, common mistakes, and how it differs from the flat bench.
Intermediate · 3 min read
Dips Form: Chest and Triceps Builder
Dips form guide: how to perform parallel-bar dips safely, chest versus triceps emphasis, common mistakes, and how to progress or scale them.
Intermediate · 3 min read
Bulgarian Split Squat Form: The Best Single-Leg Exercise
Bulgarian split squat form guide: setup, foot position, quad versus glute emphasis, common mistakes, and how to program this single-leg lift.
Intermediate · 3 min read
Sumo Deadlift: Form, Muscles Worked and Sumo vs Conventional
Sumo deadlift form, step by step: stance, grip and lockout, the muscles it trains, how it compares with the conventional pull, and common mistakes.
Intermediate · 4 min read