When it comes to shoulder pressing, getting your form right is super important for both effectiveness and safety during your gym sessions. Let’s break down some key tips inspired by techniques.

When you decide to try shoulder pressing, start by positioning the barbell right above your collarbone, with your hands resting slightly wider than shoulder-width apart. This initial setup is crucial for optimal lifting.

The next important step is Stance and Bracing, establish a solid foundation by standing with your feet about shoulder-width apart, or even slightly wider. Before you lift, make sure to brace your core hard. Imagine someone’s about to give you a gut punch, that’s the level of engagement you’re aiming for. This core activation strengthens your spine and prevents any unwanted arch or leaning during the press. Additionally, push your head slightly backwards to maintain a neutral spine from head to tailbone throughout the lift.

As you initiate the press, focus on a smooth and controlled upward movement. The goal here is to engage your shoulder muscles rather than relying on momentum of the weight. Keep your form tight and your movements safe. Exhale as you press the weight overhead, maintaining that solid core engagement. When lowering the barbell, do so with precision and control, avoiding any sudden drops or jerky motions. Shoulder press can result in a huge number of injuries if performed wrong.

Above is a great video by the buff dudes that will help you properly and safely conduct the shoulder press. Happy Lifting!

Deadlifting is important in the gym, but not everyone knows how to do it right. If you want to improve your deadlift, keep reading.

Deadlifting is important in the gym, but not everyone knows how to do it right. If you want to improve your deadlift, keep reading.

Deadlifting isn’t just about lifting heavy it’s about doing it safely and effectively. Like back squat, many people forget to use certain muscles when they deadlift. The first style of deadlift is conventional deadlifting and here is how to perform it. Before you lift the bar, tighten your core and pull your shoulder blades back to protect yourself from injury. This is what we call engaging your lats. Imagine yourself pinching a pencil between your shoulder blades.

Keep your feet flat on the ground and shoulder-width apart while you lift. Push through your heels to stay stable and strong. When you lift, keep the bar close to your body and your back straight. Engage your butt and leg muscles to lift the weight properly.

Sumo Deadlifts are another type of deadlift that people can spare their lower half and make up for it with their back. The way a sumo deadlift works is all the same except the fact that you are spreading your feet out wide with an angle. Stretch your arms down in a liner path. When the pull starts, instead of pushing through the floor, you pull up with back and down with glutes and hamstrings. I personally do not recommend doing this technique for reasons outside of personal injuries as people in the gym community say its “cheating”.

How to Perform the Deadlift – Proper Deadlift Technique & Form (youtube.com)  (Buff Dudes, 2013)

Above is a great video that I strongly recommend if you’re just starting at the gym. I discovered Buff Dudes’ videos three years ago when I started working out. They’re still a great resource for learning proper techniques. To sum up, getting your deadlift right takes practice. Focus on your form and follow these tips, and you’ll see improvements in no time. Remember these tips, and you’ll lift more weight safely and effectively.

Squatting is a big deal in the gym, but not everyone gets it right. If you want to improve your squats, keep reading.

Squatting isn’t just about lifting heavy it’s about doing it safely and effectively. Like bench pressing, doing squats properly is crucial to avoid getting hurt and to make the most gains.

First things first, brace your core and tighten your glutes before you squat. This keeps you stable and in control. Also, make sure your feet are firmly on the ground, about shoulder width apart. Push through your heels as you squat down to keep your balance and generate force.

When you squat, bend your knees and hips at the same time. Try to lower your body until your thighs are parallel to the ground. The goal is to achieve 90 degrees or lower for full range of motion Keep your back straight and chest up to protect your lower back. As you stand up from the squat, push through your heels and engage your core muscles. Keep your chest up to maintain good form.

How to Perform the Squat – Proper Squats Form & Technique (youtube.com) (Dudes)

Above is a great video that I strongly recommend if you’re just starting at the gym. I discovered Buff Dudes’ videos three years ago when I started working out. They’re still a great resource for learning proper techniques. To sum up, getting your squats right takes practice. Focus on your form and follow these tips, and you’ll see improvements in no time.