Ever wonder if you’re doing an exercise right?
The trainer is talking.
They point at your knees, your back, the weights…
But you still aren’t 100% sure if your body and the weights are moving the right way, at the right speed, with the right effort.
You’re not alone.
Research has shown that simple “external cues” (easy pictures in your head) can help you move better and learn faster.
Instead of thinking about every muscle and joint, you think about a clear image.
Your body usually follows.
Here are some of our favorite coaching cues at PPT.
You can use these now and in the future for your workouts.
- “Close the car door”
For hinges like RDLs:
Pretend you are holding groceries and need to close the car door with your butt.
Push your hips back farther than feels normal.
- “Push the ground down”
For squats, deadlifts, lunges, and step-ups:
Think about pushing the floor down instead of lifting yourself up.
This helps you use your legs more and stand up strong.
- “Make a fist that’s ready to punch”
For push-ups and free weight presses:
Squeeze the handle and make a strong fist.
Keep your wrist straight, not bent back.
Strong wrist = stronger press.
- “Pretend you’re about to get punched in the stomach”
To brace your abs:
Imagine someone is about to lightly punch you in the stomach.
Your ribs drop.
Your abs tighten.
Your midsection gets solid.
- “Blow up the balloon”
For better breathing and more ab work:
Exhale like you are blowing out birthday candles or blowing up a balloon.
A strong exhale helps your ribs drop and your abs turn on.
- “No fishing pole spine”
Think of your spine like a fishing rod before the fish bites: straight and still.
Don’t let your back bend like a fishing rod with a big fish on the line.
- “Paint your thighs with the weights”
For RDLs and similar moves:
Barbell: keep it over the knot of your shoelaces.
Dumbbells: lightly “paint” the outside of your thighs as you slide them up and down.
- “Protect the $100 bill”
Pretend there is a $100 bill you don’t want to drop:
– Under your heels on squats or RDLs.
– Between your elbow and your side on curls or pushdowns.
Keeping contact usually puts you in a stronger position.
- “Belt buckle toward your chin”
For planks and many ab exercises:
Gently tilt your belt buckle toward your chin.
Do this without moving your head or excessively rounding your back.
- “Balance the margarita”
For squats, lunges, step-ups, and planks:
Pretend you are balancing a margarita (or a glass of water) on your head or low back.
If it would spill, you are moving too much in your upper body.
- “Settle into the bottom”
For squats, lunges, and many machine exercises:
Control the way down.
Pause for a brief moment at the bottom.
Don’t bounce.
Own the bottom position, then stand up.
Hopefully these are strong images to think about when performing some of your favorite (or least favorite 😐 exercises).
– James Pratt