Exercise Library
How-to videos and movement standards
Air Squat
An unloaded bodyweight squat. The athlete stands with feet roughly shoulder-width apart, descends until the hip crease drops below the knees, then stands to full extension while keeping the torso upright and weight balanced. Standard: Hip crease clearly below the top of the knees at the bottom Full extension of the hips and knees at the top Chest up and lumbar curve maintained Knees track in line with the toes Weight stays toward the heels/mid-foot Common Faults: Rounding of the lower back Shifting weight onto the toes Incomplete depth (hip crease stays above the knees) Knees collapsing inward Excessive forward lean of the torso
Back Extension
A posterior-chain movement performed on a Glute-Ham Developer (GHD). The athlete starts with the torso hanging down, then extends the hips and spine to raise the body until it is in line with the legs, and lowers back under control. Standard: Hips properly positioned on the GHD pad Full extension of the hips at the top (body forms a straight line) Controlled movement in both directions Neutral to slightly extended spine at the finish (not excessively hyperextended) Common Faults: Using momentum or swinging Excessive hyperextension of the lower back at the top Incomplete range of motion Rounding the upper back Improper hip placement on the pad (too far forward or back)
Back Squat
A barbell squat performed with the bar resting across the upper back. The athlete descends until the hip crease drops below the knees, then stands to full extension while keeping the torso braced and stable. Standard: Bar secure on the upper back Hip crease clearly below the top of the knees at the bottom Full extension of the hips and knees at the top Chest up, lumbar curve maintained Knees track in line with the toes Weight balanced toward the heels/mid-foot Common Faults; Rounding of the lower back Shifting weight onto the toes Incomplete depth Knees collapsing inward Excessive forward torso lean
Barbell Bench Press
A horizontal pressing movement performed lying on a bench. The athlete lowers a barbell to the chest and presses it back to full arm extension. Standard: Butt, shoulders, and head remain in contact with the bench Feet flat on the floor Bar lowered to the chest under control Full elbow extension at the top Even bar path (not drifting toward the face or stomach) Common Faults: Bouncing the bar off the chest Flaring the elbows excessively Lifting the hips or butt off the bench Uneven lockout or pressing Losing wrist neutrality (wrist collapsing backward) Incomplete range of motion
Box Step Up
A single-leg movement where the athlete steps one foot fully onto a box, drives through that leg to stand to full extension on top of the box, then steps back down under control. The movement is typically alternated between legs. Standard: Full foot planted on the box Full extension of the hip and knee of the working leg on top of the box Both feet briefly on the box with hips and knees extended Controlled descent Torso remains relatively upright Common Faults: Pushing off excessively with the trailing leg Knee of the working leg collapsing inward Failing to reach full hip and knee extension on top of the box Excessive forward lean of the torso Using momentum instead of controlled strength
Deadlift
A hip-hinge movement in which the athlete grips a barbell on the ground and stands to full extension, keeping the bar close to the body the entire time. It is one of the most effective full-body strength exercises. Standard: Bar starts on the ground and finishes with full hip and knee extension Neutral spine maintained throughout (lumbar curve preserved) Bar stays in contact with the legs Shoulders finish stacked over the hips Arms remain straight Common Faults: Rounding of the lower back Bar drifting away from the body Hips rising faster than the chest (or vice versa) Shifting weight onto the toes Bending the arms Initiating the descent by bending the knees first instead of hinging the hips
Front Squat
A squat performed with the barbell held in the front rack position across the shoulders. The athlete descends until the hip crease drops below the knees, then stands to full extension while keeping the torso upright. Standard: Bar rests on the shoulders (not supported only by the hands) Hip crease clearly below the top of the knees at the bottom Full extension of the hips and knees at the top Elbows high, chest up, neutral spine maintained Knees track in line with the toes Common Faults: Elbows dropping forward Rounding of the upper or lower back Shifting weight onto the toes Knees collapsing inward Incomplete depth (hip crease stays above the knees) Holding the bar in the hands instead of racking it on the shoulders
Good Morning
A hip-hinge movement performed with a barbell across the upper back. The athlete pushes the hips back while keeping a slight bend in the knees, lowers the torso until it is roughly parallel to the floor (or as far as mobility allows), then returns to standing by driving the hips forward. Standard: Soft bend maintained in the knees Neutral spine throughout the movement Hips travel backward as the torso lowers Full hip extension at the top Controlled tempo, especially on the descent Common Faults: Rounding of the lower or upper back Excessive knee bend (turning it into a squat) Losing tension and “dropping” the torso Hyperextending the lower back at the top Bar rolling down the back
Overhead Walking Lunge
A walking lunge performed while holding one or two dumbbells locked out overhead. The athlete steps forward into a lunge, drops the back knee toward the ground, then drives up and steps through into the next repetition, keeping the weight stable overhead the entire time. Standard: Dumbbell(s) remain locked out overhead with arms fully extended Front thigh reaches parallel (or deeper) with the back knee approaching the ground Torso stays upright and stacked under the weight Full hip and knee extension between steps Controlled, balanced movement without the weight drifting forward or sideways Common Faults: Soft or bent elbows (losing the overhead lockout) Excessive forward lean of the torso Front knee collapsing inward Short or incomplete lunging range of motion Weight drifting forward or off to the side Losing balance or rushing the steps
Push Jerk
A dynamic overhead press that uses a shallow dip and powerful leg drive to help propel the barbell from the shoulders to full lockout overhead. It bridges the gap between the strict press and the push jerk. Standard: Starts in the front rack position Smooth, controlled dip with a vertical torso Explosive drive through the legs and hips Arms take over only after the hips are fully extended Finishes with full lockout overhead and active shoulders Bar travels in a straight line and finishes over the mid-foot Common Faults: Leaning the chest forward during the dip “Muted hip” (little to no hip flexion in the dip) Pressing with the arms before the hips fully extend Pausing at the bottom of the dip Bar drifting forward Incomplete lockout overhead
Push Press
A dynamic overhead press that uses a shallow dip and powerful leg drive to help propel the barbell from the shoulders to full lockout overhead. It bridges the gap between the strict press and the push jerk. Standard: Starts in the front rack position Smooth, controlled dip with a vertical torso Explosive drive through the legs and hips Arms take over only after the hips are fully extended Finishes with full lockout overhead and active shoulders Bar travels in a straight line and finishes over the mid-foot Common Faults: Leaning the chest forward during the dip “Muted hip” (little to no hip flexion in the dip) Pressing with the arms before the hips fully extend Pausing at the bottom of the dip Bar drifting forward Incomplete lockout overhead
Shoulder Press
A strict vertical pressing movement performed from a standing position. The athlete starts with the barbell in the front rack and presses it overhead to full lockout using only the upper body-no leg drive. Standard: Bar starts in the front rack position Full lockout overhead with arms extended and shoulders active Bar finishes over the mid-foot (in line with the body) Hips and knees remain extended throughout (no dip or drive) Midline stays braced and stable Common Faults: Excessive leaning back / overextending the spine Pressing the bar forward in an arc instead of a straight line Finishing with the bar forward of the body Soft elbows or inactive shoulders at lockout Using the legs to generate momentum