Key Aspects of Technique for the 4 Big Lifts

Background

After initially learning the 4 big lifts (squat, press, bench press, deadlift) from a qualified coach, lifters are exposed to a lot of information and it will take time for the learned technique to become more second nature. If you decide to train on your own without a coach, this can be a rocky road as you might forget some of the important points you learned, or you simply might not know how to recognize them on your own. Even if you do stick with a coach for continued oversight (recommended), you may forget things. Both situations are all too common with clients that initially learn the lifts from me. This article serves as a brief guide to the key aspects of technique for each of the 4 lifts that all lifters should monitor as they begin their lifting journey.

Key Technique for the Squat (Low-Bar)

1) Depth. The first aspect of key technique for the squat is making sure all your reps are hitting depth. For depth, you are trying to get your hip crease just below the top of your kneecap as seen in the image below.

Note that different camera angles and wearing dark pants/shorts can make this hard to see, so if your eye for depth is not yet trained well, consider lighter clothing options and a side view.

For some people the idea of a hip crease being below parallel is a bit confusing as the crease won't necessary be entirely below parallel across its length. However, the posterior (back) end of the crease should be clearly seen dipping below parallel. Another note is that some people look for whether the thigh (femur) bone dips below horizontal as an easier indicator. This can work for some individuals, but for individuals carrying a large amount of muscle and/or fat in their thighs, this will not work. Thus, it's better to train yourself to see the hip crease position.

2) Bar Over Midfoot. A second aspect of key technique is keeping the bar over the middle of your feet as you start your descent by sending your butt backwards while bending your knees forward. If you do this right, your body should naturally lean over which keeps the bar over midfoot. If the butt does not go back enough and knees don't go forward enough at the same time (at the start of the descent) you will miss-groove your bar path.

3) Freeze Your Knees. A third aspect of key technique is making sure your knees freeze roughly over your toes by about 1/3 to 1/2 of the way down as you descend in your squat. You don't want them shooting forward of your toes (also known as knee slide). You can see examples of knees that have slid forward (left) and well set knees (right) in the images below. In addition, as per #2 above, the bar is not over midfoot in the left picture, but is over midfoot in the right picture.

Key Technique for the Deadlift (Conventional)

1) Bar Over Midfoot. To start, make sure the bar is over midfoot. A quick way that most people can double check this is if the following are satisfied: 1) bar is against the shins, 2) elbows are pointing out directly to the plates, and 3 your knees are inside your elbow creases/flush with the front of your overhand arm(s). If knees are in front or behind your arms, then the bar will be incorrect. An example of the incorrect setup and correct setup can be seen in the images below:

2) Flatten Your Back. Second is to (without changing the setup above) flatten your back while pulling up on the bar so that all the slack is taken out of the bar. For light weights aim to break the bar from the ground with just this back flattening. An example of how your back might start before flattening and then being fully flattened is given in the images below:

Key Technique for the Press

1) Wrist and Forearm Position. Start with the setup and make sure your middle knuckle is pointing up and elbows are slightly in front of the bar. You also want your forearms to be vertical as seen from the front. Examples are given here:

Note it is often easier for people to set their wrist position (middle knuckle up) first and then just slightly move their elbow in front of the bar (as opposed to doing both at the same time).

Key Technique for the Bench Press

1) Shoulders Back. In the setup, before you take the bar out, make sure you pull your shoulders back into the bench and down towards your butt as much as you can. This will arch your back slightly and make your shoulder joint more stable. An example of before and after tightening the shoulders can be seen here:

2) Wrist and Forearm Position. As you start each rep, make sure the elbows stay slightly in front of the bar and forearms stay vertical. This is the same concept as in the press as discussed above. Elbows slightly in front of the bar and vertical forearms can been see below:

Final Thoughts

For the best results in your training program, regular oversight from the watchful eye of a coach is recommended. In either case, though, focus on the above key aspects of technique and your lifting will be a lot more efficient and consistent.

 

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