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Exercise Library

A comprehensive guide to proper form and technique for major exercises. Use these resources to ensure you're training safely and effectively.

Strength Training Exercises

Barbell Squat
Compound lower body exercise
Person performing a barbell squat

Instructions:

  1. Stand with feet shoulder-width apart, barbell across upper back.
  2. Brace your core and keep chest up.
  3. Push hips back and bend knees to lower into a squat.
  4. Lower until thighs are parallel to ground (or as deep as mobility allows).
  5. Drive through heels to return to starting position.

Key Points:

  • Keep weight in mid-foot and heels
  • Maintain neutral spine throughout
  • Knees should track over toes
  • Breathe in on descent, exhale on ascent
Deadlift
Full body compound movement
Person performing a deadlift

Instructions:

  1. Stand with feet hip-width apart, barbell over mid-foot.
  2. Hinge at hips, grip bar just outside knees.
  3. Lower hips, lift chest, flatten back.
  4. Take a deep breath, brace core, and pull bar up by driving feet into floor.
  5. Stand tall at top, then reverse movement to lower bar.

Key Points:

  • Bar should remain close to body throughout
  • Maintain neutral spine position
  • Hips and shoulders rise at same rate
  • Engage lats by "protecting armpits"
Bench Press
Upper body pushing exercise
Person performing a bench press

Instructions:

  1. Lie on bench with feet flat on floor.
  2. Grip bar slightly wider than shoulder width.
  3. Unrack bar and position above chest with straight arms.
  4. Lower bar to mid-chest while keeping elbows at 45-degree angle.
  5. Press bar back up to starting position.

Key Points:

  • Maintain slight arch in lower back
  • Keep shoulders retracted and stable
  • Wrists should be straight, not bent back
  • Breathe in on descent, exhale on press