Master the fundamental movement patterns. Each exercise includes detailed setup, execution cues, and common mistakes to avoid. The principles that govern load, frequency, and progression live in the foundational system for progressive overload, and the adaptation itself depends on recovery as the mechanism that turns stimulus into capability.
Proper preparation prevents injury and improves performance. Use these dynamic stretches and activation drills before training each movement pattern.
Bike, row, or brisk walk to elevate heart rate and body temperature.
Neck, wrists, elbows, shoulders, hips, knees, and ankles—10 circles each direction.
Target tight areas: quads, IT band, lats, thoracic spine.
The squat is a fundamental movement pattern that develops lower body strength, mobility, and core stability.
Primary Muscles
Secondary Muscles
Setup
Bar rests on upper traps (high bar) or rear delts (low bar). Feet shoulder-width or slightly wider, toes angled out 15-30°.
Execution
Brace core, break at hips and knees simultaneously. Descend until hip crease is below knee (parallel or deeper). Drive through full foot to stand.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Bar rests on front delts in clean grip or crossed-arm position. Elbows high, upper arms parallel to floor.
Execution
Maintain upright torso throughout. Descend to full depth, keeping elbows high. Drive up through midfoot.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Hold dumbbell or kettlebell vertically at chest, cupping the top of the weight.
Execution
Sit straight down between your legs, keeping chest up and elbows inside knees at bottom.
Key Cues
Common Mistakes
Hip hinges develop the posterior chain—hamstrings, glutes, and lower back—essential for athletic power and injury prevention.
Primary Muscles
Secondary Muscles
Setup
Feet hip-width, bar over mid-foot. Grip just outside legs. Hips higher than knees, shoulders over or slightly in front of bar.
Execution
Take slack out of bar, brace hard, drive through floor. Keep bar close to body. Hips and shoulders rise together. Lockout with glutes, not lower back.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Start from standing with bar at hips. Slight knee bend, maintained throughout.
Execution
Push hips back while lowering bar along thighs. Maintain neutral spine. Stop when hamstrings are fully stretched. Return by driving hips forward.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Upper back on bench, feet flat on floor at 90° when at top. Bar across hip crease with pad.
Execution
Drive through heels, squeeze glutes hard at top. Chin tucked, posterior pelvic tilt at lockout. Lower with control.
Key Cues
Common Mistakes
Pressing movements develop the chest, shoulders, and triceps. Balance pushing volume with pulling for shoulder health.
Primary Muscles
Secondary Muscles
Setup
Retract and depress shoulder blades. Slight arch in lower back, feet flat on floor. Grip 1.5x shoulder width.
Execution
Unrack with locked arms. Lower bar to lower chest with controlled descent. Touch chest lightly, drive up in slight arc back toward face.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Same setup as barbell. Dumbbells start at shoulders, palms facing forward or neutral.
Execution
Press dumbbells up and slightly in. Lower with control, elbows at 45°. Feel stretch at bottom.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Hands slightly wider than shoulders. Body in straight line from head to heels. Core braced.
Execution
Lower until chest nearly touches floor. Push back to full lockout. Maintain rigid body position throughout.
Key Cues
Common Mistakes
Rowing movements build the upper back, lats, and biceps. Most lifters need more pulling than pushing volume.
Primary Muscles
Secondary Muscles
Setup
Hinge forward to 45-70° angle. Bar hanging at arms length. Can use overhand or underhand grip.
Execution
Pull bar to lower chest or upper abdomen. Squeeze shoulder blades together at top. Lower with control.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
One hand and knee on bench, or both feet on floor in staggered stance. Back flat, core braced.
Execution
Pull dumbbell to hip, not shoulder. Slight rotation at top is natural. Lower with control.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Sit with slight knee bend, chest up. Can use V-bar, straight bar, or rope attachment.
Execution
Pull handle to lower chest/upper abdomen. Squeeze shoulder blades, pause briefly. Return with control.
Key Cues
Common Mistakes
Overhead pressing develops shoulder strength and stability. Proper warmup and mobility are essential.
Primary Muscles
Secondary Muscles
Setup
Bar at front rack position on front delts. Grip slightly wider than shoulder width. Stand with feet hip to shoulder width.
Execution
Brace core, press bar straight up. Move head through as bar clears. Lockout with bar over mid-foot, ears visible through arms.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Seated or standing. Dumbbells at shoulder height, palms forward or neutral grip.
Execution
Press dumbbells up and slightly in. Lockout overhead. Lower with control to shoulders.
Key Cues
Common Mistakes
Pull-ups and pulldowns develop the lats and create the V-taper. Progress toward bodyweight movements.
Primary Muscles
Secondary Muscles
Setup
Hang from bar with overhand grip, slightly wider than shoulder width. Dead hang position.
Execution
Initiate by depressing shoulders. Pull chest toward bar. Chin clears bar at top. Lower with full control to dead hang.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Hang with underhand (supinated) grip, shoulder-width or slightly narrower.
Execution
Same as pull-up but with more bicep involvement. Pull chest to bar, lower to dead hang.
Key Cues
Common Mistakes
Primary Muscles
Secondary Muscles
Setup
Sit with thighs secured under pad. Grip bar slightly wider than shoulder width.
Execution
Pull bar to upper chest while slightly leaning back. Squeeze lats at bottom. Return with control.
Key Cues
Common Mistakes
Learn how to structure these exercises into an effective training program with proper periodization.
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