Technique & Movement Skill
Section updated .
Technique is a skill you can improve one precise adjustment at a time. This section covers the four movement patterns most programmes are built on: the squat, the hip hinge and deadlift, the bench and overhead press, and the row and pull-up. Each guide gives one change to make, the reason for it, and how to feel or verify that it worked.
There is no single correct position that suits every body. Limb lengths, mobility and training history change what a good rep looks like. The guides therefore focus on principles that hold across body types: stable positions, controlled tempo, consistent bar paths and ranges you can own.
They avoid cueing that comes from body-image or aesthetic goals. A cue earns its place if it improves control, safety or force production.
Guides in this section
Squat technique and tempo
Stance, depth, bracing and descent tempo, with one change to try and a clear way to check it.
Read the guide →Hip hinge and deadlift technique
Learning the hinge pattern, setting up the bar and keeping the spine stable through the pull.
Read the guide →Bench and overhead press technique
Shoulder position, bar path and wrist stacking in pressing, with the common errors that load the joints poorly.
Read the guide →Row and pull-up technique
Controlling the shoulder blades and range in pulling, and regressions that build towards a pull-up.
Read the guide →How to work through this section
Pick the pattern you train most this week and read its guide before the session: squat, hip hinge and deadlift, bench and overhead press or row and pull-up. Apply one change only, then check the result on the next set before adding another.
For A Prioritise stable positions and light loads. For D The guides double as cueing references; see coaching cues and language.
Frequently asked questions
How deep should I squat?
It depends on your anatomy, mobility and goal. The squat guide describes how to find a depth you can control and how to check it, without insisting on one standard.
Should I use a belt or straps?
They are tools with specific uses, not a requirement. The equipment guide in the coaches section describes when each might make sense and the evidence behind them.
What is the safest way to start deadlifting?
Learn the hip hinge with light loads, then add weight in small steps while keeping the spine position consistent. The deadlift guide gives the progression and a check for each step.
Why do my shoulders hurt when I bench?
Shoulder pain in pressing often relates to position, range or volume. The press guide lists what to change first, and persistent pain should be reviewed by a qualified clinician.
I cannot do a pull-up yet. What should I do?
Build towards it with rows and assisted or lowering variations. The pull guide describes the regressions and how to know you are ready to progress.
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