Train Smart

When it comes to building strength and muscle, performing compound lifts with proper form is crucial.

Not only does it ensure maximum efficiency and results, but it also helps prevent injury.

In this article, we’ll focus on three fundamental compound lifts: the squat, the deadlift, and the bench press.

Mastering the correct form for these lifts will elevate your training and set you up for long-term success.

The squat is one of the best exercises for overall strength, engaging multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back.

Here's how to perform it with correct form:

• Foot Placement: Start by setting your feet about shoulder-width apart, with your toes slightly pointed outward.

• Bracing: Tighten your core as if you're preparing to be punched in the stomach. This creates intra-abdominal pressure, which supports the spine during the lift.

• Descent: Lower yourself by pushing your hips back first, then bend at the knees. Keep your chest up and your back neutral. Your knees should track over your toes, not cave inward.

• Depth: Aim for your thighs to be parallel to the ground, or deeper if your mobility allows it. Avoid letting your lower back round at the bottom.

• Ascent: Push through your heels and extend your hips and knees simultaneously to return to the starting position.

The deadlift is a powerful full-body movement that targets the posterior chain (hamstrings, glutes, and back) and improves overall strength.

Follow these steps to deadlift with proper form:

• Foot Placement: Stand with your feet about hip-width apart, with the barbell positioned over the middle of your feet.

• Grip: Bend at the hips and knees to grasp the bar, using either a double overhand or mixed grip. Keep your arms straight and just outside of your knees.

• Back Position: Set your back by pulling your shoulder blades together and slightly arching your lower back. Avoid rounding your spine.

• Lift-Off: Drive through your heels, push your hips forward, and lift the bar in a straight line. Keep the bar close to your body throughout the movement.

• Lockout: Stand tall at the top with your chest up and shoulders back. Avoid leaning back excessively.

The bench press is a staple for building upper body strength, targeting the chest, shoulders, and triceps.

Here’s how to perform it correctly:

• Hand Placement: Lie flat on the bench and grip the bar slightly wider than shoulder-width apart. Ensure your wrists are straight, not bent.

• Feet: Keep your feet flat on the ground and ensure they remain in contact with the floor throughout the lift. This helps with stability.

• Bar Path: Lower the bar to your mid-chest, not too high on the shoulders or too low on the stomach. Elbows should be at about a 45-degree angle from your body as you descend.

• Pressing: Push the bar back up in a straight line, extending your arms fully at the top. Avoid letting the bar bounce off your chest.

• Breathing: Inhale as you lower the bar and exhale as you press it back up.

Mastering the proper form for these three compound lifts—squats, deadlifts, and bench presses—is key to making progress safely and effectively in your strength training.

Take the time to focus on technique before increasing weight, and always prioritize quality over quantity.

Training smart is not only about lifting heavier weights but also about maintaining consistency and avoiding injury.

Remember: Form first, strength will follow.