Exercises & technique (129)
How to perform the main lifts correctly, machine by machine, rep by rep.
The Romanian Deadlift: Proper Technique, Common Mistakes and Who It Suits
How to perform the Romanian deadlift correctly, which mistakes cost you your hamstrings and lower back, and how many sets and kilos to start with.
6 min read
Bench Step-Ups: Proper Technique, Common Mistakes, and Who They Suit
How to do bench step-ups properly: picking the right height, step-by-step technique, the four costliest mistakes, and concrete sets, reps and loads.
5 min read
The Leg Press: Proper Technique, Common Mistakes, and Who It Suits
How to set up and perform the leg press correctly, which mistakes cost you knees and back, how many sets and reps to run, and who the exercise actually suits.
5 min read
The Dumbbell Lunge: Proper Technique, Common Mistakes, and Who It Suits
How to do the dumbbell lunge properly, which mistakes load your knee the most, and exactly how many sets and reps you actually need.
5 min read
The hack squat machine: proper technique, common mistakes and who it suits
A practical walkthrough of hack squat setup and execution, the seven mistakes that cost you the most, and a clear answer on who should use the machine.
5 min read
The Front Squat: Proper Technique, Common Mistakes, and Who It Suits
A practical guide to the front squat: rack position and elbow height, five mistakes that wreck the lift, and concrete sets, reps and loading numbers.
5 min read
The Bulgarian split squat: technique, common mistakes, and who it suits
A practical guide to the Bulgarian split squat: bench height and stance setup, the five most common mistakes, and concrete numbers for sets, reps and progression.
6 min read
The deadlift: technique, variations and when not to do it
Setup, breathing and bar path step by step, the difference between conventional and Romanian deadlifts, and clear signs it is time to swap the exercise.
3 min read
The squat: step-by-step technique and five common mistakes
How to squat properly — foot position, depth, breathing and back position. Plus the mistakes that make knees and lower backs hurt, and how to fix them.
3 min read