Technique Library - Compound Movements

Save this post as a source to come back to for technique!

Compound movements are exercises that force you to use multiple joints. I like to classify them as main movements like your squats, deadlifts, and more! Save this post for programs now and in the future. 

Below are cues with short videos to help you with your form so you can reach your goals faster with less pain! 

Back Squat Cues

1. Set your feet at hip-width apart (remember everyone is different)
2. Toes slightly out (Squat barefoot or with Olympic lifters)
3. Hip hinge back
4. Sit down as deep as your hips allow you (parallel and past is when your glutes fire most!)
5. Push the floor away (always keep the ball of your foot, under your pinky toe, and your heel on the ground)
6. Drive the knees out
7. Squeeze those cheeks at the top

*Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)

Box Squat Cues

1. Set your feet at hip-width apart (remember everyone is different)
2. Toes slightly out (Squat barefoot or with Olympic lifters)
3. Feet should be about 6 inches in front of the box (box height use a bench or box that allows your hips to be parallel to your knees when your butt hits it)
4. Hip hinge back towards the box
5. Sit down when your butt taps the box drive-up fast!
6. Push the floor away
7. Drive the knees out
8. Squeeze those cheeks at the top

*Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)

Front Squat Cues

1. Set the height of the bar so it can be removed from the rack without rising on your toes
2. Grip the bar with your hands slightly wider than shoulder-width (remember everyone is different)
3. Drive your elbows high and keep a big chest
4. Set your feet at hip-width apart (remember everyone is different)
5. Toes slightly out (Squat barefoot or with Olympic lifters)
6. Hip hinge back
7. Sit down as deep as your hips allow you (parallel and past is when your glutes fire most!)
8. Push the floor away
9. Drive the knees out
10. Squeeze those cheeks at the top

*Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)

 Also, a crossover grip is also okay when front squatting if you lack the proper mobility!

Goblet Split Squat Cues

1. Grab a dumbbell and hold it in your hand, under your chin, and keep your elbows up
2. Set your feet in a split position (If the floor is hard then put a stability pad or yoga mat)
3. Sink down controlled and tap your back knee off the pad
4. Push the floor away with the front foot
5. Repeat other leg 

 *Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)

Goblet Squat Cues

1. Grab a dumbbell and hold it in your hands, under your chin, and keep your elbows up
2. Set your feet at hip-width apart (remember everyone is different)
3. Toes slightly out (Squat barefoot or with Olympic lifters)
4. Hip hinge back
5. Sit down as deep as your hips allow you (parallel and past is when your glutes fire most!)
6. Push the floor away
7. Drive the knees out
8. Squeeze those cheeks at the top

*Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)

Hexbar Deadlift Cues

1. Set your feet at hip-width
2. Hands in the middle of the hex bar handles
3. Sit your butt down, arms straight, shoulders back and down
4. Chest slightly up
5. Drive the floor away, extend at your knees and hips together
6. Squeeze the glutes at the top

 *Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)

Rack Pull Cues

1. Set the height of the safety bars in your rack at about mid-thigh (this can vary)
2. Grab the barbell with even hands
3. As you stand tall, pull the bar up and into your body
4. Squeeze your glutes and traps at the top
5. Slow on the way down, tap the rack, and drive squeeze!

 Straightbar Deadlift Cues

1. Feet hip-width apart with the bar up against the shins! “Feel the steel!”Grab the barbell with even hands
2. Hands even with a grip that you are comfortable with!
3. Arms locked out with your shoulders pulled back and your chest out!
4. Push the floor away and extend at the knees and hips together while keeping your spine neutral!
5. Squeeze the glutes at the top

 *Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)

Sumo Deadlift Cues

1. Set your feet wider than shoulder-width with your toes slightly out
2. Keep the bar close to your shine and feel the steel
3. Hand inside your knees with an even grip
4. Sit your butt down, arms straight, shoulders back and down
5. Drive the floor away, extend at your knees and hips together
6. Squeeze the glutes at the top

*Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)

Zercher Squat Cues

1. Set the height of the bar so it can be removed from the rack in your arms without rising on your toes
2. The bar will be resting in your elbows (keep a big chest with shoulders back)
3. Set your feet at hip-width apart (remember everyone is different)
4. Toes slightly out (Squat barefoot or with Olympic lifters)
5. Hip hinge back
6. Sit down as deep as your hips allow you (parallel and past is when your glutes fire most!)
7. Push the floor away (Don’t let your elbows or chest fall!)
8. Drive the knees out
9. Squeeze those cheeks at the top

 *Always keep your hips, knees, and ankles aligned when squatting (I should be able to draw a straight line down them at all times)

Use this library as a source to correct form! Remember these are simple cues to use when you are working out. You will have every exercise with videos and cues that I use to write my programs! For more in-depth discussions and progressions tune into Technique Tuesdays!