You know the voice inside your head, the one that’s telling you to eat that second slice of pie. Yes, that one. What if I told you, you can use that to help you train safer and get stronger.
Don’t believe me? Then read on.
Before a client is about to lift, I give them two verbal cues to drill into their heads to remember before and during the lift. These cues put them in better position to lift correctly, so they can move more weight safely and feel more powerful.
However not everyone has the means or the time to hire a coach to instruct them on proper weightlifting technique.
But if you can harness the power of the cue, you too can remain injury free and dominate the gym without someone screaming in your ear. Biggest Loser anyone?
In my experience, one cue doesn’t fit all. It’s very individual. Some people like to know what it feels like (internal) and other people want to know what it should look like (external).
You have to mix and match to find what works best for you.
The following cues below are the ones I use every day for myself and my clients for push-ups, rows, squats and deadlifts.
Next time you lift, pick two cues (choose no more than two cues at one time) below for each lift and then use your internal voice for good instead of evil.
After all that second slice of pie is not going to help you lift squat.
THE DEADLIFT
Read more about the deadlift here and here.
Google “Deadlift” and you come up with 8,760,000 hits. No shortage of information on the most humbling lift of all time. With such a complex lift, my aim is to keep it simple so the client lifts the weight safely and effectively.
Now let’s grip it and rip it.
THE PUSH UP
The humble push up. The exercise that is butchered in one way or another in gyms worldwide. There are so many things that gym goers do wrong with the push up, some of which are covered right here.
The push up is basically a moving front plank. Theses cues help you to keep a straight spine from head to heel and to you work the chest, shoulders and triceps as intended.
SQUATS
We’ve been doing this movement since childhood because it’s hot wired into our brain. However I’ve lost count how many times this exercise has been performed poorly.
It’s like they’ve forgotten to a basic human movement because they want to be macho, just like this guy.
Regardless of the squat variation, it’s a hip movement and not just a knee bend.
The following cues will encourage you to use your hips, discourage unwanted movement at the knees and put your body in the best position to be awesome.
ROWS
The row has many forms such has barbell, dumbbell, resistance band and cable, with countless variations on top of that. No matter the variation a row consists of bending your elbow and pulling the resistance towards you.
You’ll be amazed how many gym goers avoid this exercise (why exercise muscles you cannot see) or just completely screw up such a simple movement because of too much weight or correctable technique flaws.
Don’t avoid the row or screw it up. Use these cues to get the most of this essential lift.
Next time you lift use your inner voice to move more weight and to think less about pie. Your body and waistline will thank you.
Shane McLean is an ACE Certified Personal Trainer in Dallas Texas. Moved here 12 years ago from Melbourne Australia. Specializing in stability core, strength and mobility programs. The four fundamentals to healthy skeletal health. Shane tailors training's to meet your strength, nutrition, injury management and mobility needs. His motto is "to improve one’s balance, strength and mobility no matter your age."