Form guides
The six lifts that build most of your strength.
Each guide is the same shape: the three mistakes most beginners make, the three cues that fix them, and a clean step-by-step setup. No prose essays. No filler.
- 01Read the guide →
Squat
The squat trains your quads, glutes and back by lowering and standing up out of a hip-and-knee bend, usually with a barbell on your back.
- 02Read the guide →
Deadlift
The deadlift trains your entire posterior chain — glutes, hamstrings, back — by lifting a barbell from the floor to a standing lockout.
- 03Read the guide →
Bench press
The bench press trains your chest, front delts and triceps by pressing a barbell from your chest to lockout above your eyes.
- 04Read the guide →
Overhead press
The overhead press trains your shoulders, upper chest, triceps and core by pressing a barbell from the front-rack position to full lockout overhead.
- 05Read the guide →
Pull up
The pull up trains your lats, biceps, rear delts and grip by pulling your body up to a bar from a full hang, using an overhand grip.
- 06Read the guide →
Barbell row
The barbell row trains your upper back, lats and biceps by pulling a barbell from a hinged position to your stomach.
How to use these
Pick the lift you're about to do. Read the three mistakes, then the three cues. Run through the setup once in your head before the bar comes off the rack.
Film yourself from the side every couple of weeks. The camera tells you more than how the lift feels.