Compounds pay the rent
Use these with full body, PPL, and 5×5. Film a side set on a quiet morning. Compare to a reputable tutorial; do not compare to a 20kg PR reel.
Squat (goblet or bar)
- Brace as if you will be poked in the stomach; keep that brace as you sit down.
- Knees track roughly over mid-foot; they may travel forward — that is not automatically illegal.
- Depth: as low as you can keep a neutral-ish spine and heels down. A box squat to a consistent target beats a random quarter squat.
- Bar squat: find a rack, unracking height at about mid-chest, walkout of two steps not a pilgrimage.
If the only rack is busy, goblet or leg press and move on. Etiquette.
Hinge (RDL / deadlift)
- Bar or dumbbells stay close to the legs.
- Hips go back, shins relatively vertical on an RDL.
- Spine stays long; you are not curling the weight up with your lower back.
- Lockout is stand-up-tall, not lean-back-and-pose.
Trap bar if your gym has one and your back dislikes straight-bar deadlifts. Platforms: use them; do not bounce iron on thin mats.
Press (bench / floor / overhead)
- Bench: eyes under the bar, feet planted, unrack with straight arms, lower with control.
- Do not bounce off the chest as a personality.
- Overhead: ribcage down; if you cannot lock out without flaring into a banana, use seated DB press. Ceiling height at home matters.
Ask for a spot on last bench sets. Ask first.
Row / pull
- Pull elbows; do not turn it into a shrug-shrug.
- Chest-supported rows reduce cheating. Use them.
- Pull-ups: full hang if shoulders allow; otherwise pulldown and build.
When to hire a human
If you cannot tell whether your squat is a squat, a Level 3 PT for four form sessions is cheaper than a year of mystery back tightness. We do not certify coaches from this page.