Form quality determines long-term progress and injury prevention. Master these cues before chasing load.
Squat & Deadlift
→Brace 360° — not just suck in
→Big air before descent, hold until lockout
→Knees track over toes on squat
→Bar stays over mid-foot deadlift
Bench Press
→Retract and depress scapula
→Leg drive into floor throughout
→Bar path slight diagonal, not straight down
→Wrists stacked over elbows
Pull-Up / Row
→Initiate with scapula depression, not arms
→Drive elbows down and back
→Full hang = full lat stretch
→No shrugging at top
Swimming
→High elbow catch — early vertical forearm
→Hip-driven rotation, not shoulder-driven
→Exhale fully underwater
→2-beat kick for efficiency
General Principles
—Warm up with 2–3 progressive sets before working sets on main lifts
—RPE 7–8 on working sets — leave 1–2 reps in the tank
—Video your big lifts once a week and review side-on
—If a rep looks ugly, the next weight jump is too early