Proper Form for 5 Essential Strength Training Lifts

Front Squat Technique

• Grasp the barbell from the rack or clean the barbell from the floor with an overhand open grip, slightly wider than shoulder-width.
• Position your chest high with your back arched.
• Place the bar in front of your neck or upper chest with elbows placed forward as high as possible.
• Assume a wide stance, positioning your toes outward.
• Descend until your knees and hips are fully bent or until your thighs are just past parallel to the floor; ensure your knees travel in the direction of your toes.
• Extend your knees and hips until your legs are straight.

Front Squat Common Errors

• Leaning too far forward during the squat, putting excessive pressure on the back.
• Incorrectly placing weight solely on the front shoulders.

Barbell Back Squat Form

• Position the bar on the back of your shoulders/traps.
• Place hands on the bar outside of the shoulders for stability.
• Feet should be about shoulder-width apart with toes pointing out slightly.
• Keep your chest up and out.
• Descend until your thighs are parallel to the floor, ensuring your butt sticks out on the way down.
• Maintain a straight lower back (do not bend forward).
• While pushing up through your heels, extend your knees and hips until your legs are straight.

Back Squat Common Errors

• Bending forward excessively during the squat.
• Collapsing your knees inward.
• Lifting your heels off the floor.

Seated Dumbbell Shoulder Press

• Sit on a seat with back support, pressing your back firmly into the seat with feet flat on the floor.
• Hold a dumbbell in each hand, just above shoulder level, with elbows out and palms facing forward.
• Press the dumbbells up and in until they nearly touch at the top of the arc above your head and your arms are almost fully extended. Do not let the weights stray back and forth.
• Slowly lower the dumbbells back to the starting position.

Shoulder Press Common Errors

• Leaning back when the weight becomes too heavy.
• Locking your elbows at the top of the exercise.

Barbell Bent-Over Row

• Assume a stance with feet at shoulder-width and knees slightly flexed.
• Flex your torso forward at the hip so your torso is approximately 10–30° above horizontal; make sure your back remains flat and keep your head up.
• Hold the bar at arm’s length (elbows extended), arms shoulder-width apart and palms facing towards you; the bar should not touch the ground.
• Pull the bar up towards your lower chest/upper abdomen, keeping your elbows up.
• Do not jerk your torso for assistance and ensure your back remains flat.
• Lower the bar slowly until your elbows are fully extended.

Barbell Row Common Errors

• Bending or standing in a curved posture. Focus on straightening your upper back.
• Rounding your lower back.

Barbell Bench Press Setup and Execution

• Lie on the bench with your back flat, feet pressed firmly on the ground, or a step or bench.
• The bar should be placed on the supports such that it can be unracked with arms extended.
• The hands should be positioned wider than shoulder-width, and the bar should be held with a closed grip.
• Lower the bar to the middle of your chest until there is a slight touch, before pushing the bar away from your chest until your elbows are extended.

Bench Press Common Errors

• Arching your back excessively. Keep your butt glued to the bench.
• Bouncing the bar off your chest.