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7 Essential Lifting Cues for Bigger Gains! (SAFER)

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Rating: 4.0; Vote: 1

Lifting cues can be some of the most helpful techniques and lifting tips or some of the least helpful, depending on the cue. For example, you may have been told that you have to keep your shoulders back during a bench press. If the cue has been to pinch your shoulder blades or even to retract your scapula, then you likely aren-t getting it right. Pinching your blades alone is not going to fix the all important thoracic extension lack that is making the rounded shoulders more prevalent. In this video, I-m covering not just the right cue for that situation but the seven best for virtually every lift to hope you get more out of them. Going back to this situation the better cue would be to lift your sternum or chest bone. If you imagine the top of your sternum as the rim of a glass of water you would want to make sure that your glass didn-t tip forward and spill out the water. If you lift your sternum to level off the glass and avoid tipping, you won-t just fix your shoulder posture but you will get your shoulder blades to sit back and down against your rib cage rather than artificially pinched. The next best cue you can use when lifting is to pull with your elbows when doing any pulling exercise for your back. For example, if you are doing a lat pulldown or even a pullup, the best way to initiate the movement is by concentrating on the movement of the elbows. They should be the driver of the lift rather than the hands. This is easier said however as we tend to focus on the hands and what we are holding when we move our arms. This sets up the likelihood that you will pull too much with your forearms and too little with the muscles you are trying to work. For the lower body, particularly with squats and deadlifts where people encounter pain in their knees hips and back from having flat feet, you will want to push out with your ankles. This is a great way to dynamically fix your arch and create a better alignment of the lower leg during the descent. Since this is one big kinetic chain, a better alignment here will put the knees, hips and lower back in a better position to operate safely. Moving on, two other issues in the lower body are to squeeze your cheeks to finish hip extension and to hide your hands when trying to establish a proper hip hinge on your lifts. Each of these is crucial to mastering the mechanics of the pelvis and lumbar region when lowering your body to the floor in any leg movement or even thruster. Finally, learn to squeeze the bar or dumbbells when lifting. This is often something that is overlooked and it is costing you energy that could be directed through your hands and into your arms
Date: 2022-04-22

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Comments and reviews: 10

allen
Alright Athlean X family. I need help!
Ive been working hard for 6 mnths. I made it through the first -hump- of bodily change. Now I feel somewhat plateaued! I cant seem to gain the shredded bulk I want. Ive lost mental and physical energy to maintain the intensity I started with. and pre-workouts just dont seem to give me ANY bump I NEED to do this. I work 40 a week. 10 hr. Days. Have 3 kids all weekend. I just stay tired. Any suggestions? Anyone been in the same boat and found renewed excitement? Thanks!
I use pre Jym as a pre-workout. Everyone raves. but Ive found it 1 star useless personally.
Im a tired man in mid-30's and it simply lacks the kick I desperately need to push myself mentally and physically.
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Concepts
Walking barefooted over rough surfaces (yes, outside) for long periods of time (like all summer) might help you with your feet. The arch of your feet is very sensitive and will try to avoid to touch the surface, which will pull it up and train all the small stabilizer muscles in your feet. Due to strength, running technique and hardened skin, I can sprint barefooted over certain degrees of crushed rock if I have to and I have none of the problems I was developing during adolescence, including knee and hip problems. Also, walking barefooted feels really good: )
Good luck!
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sidfor911truth
Great point about finishing the movement with the hips. I believe that, after years of squats done with the belief that -locking out takes tension off the muscle- prevented me from 'resetting my hips' at the top of each squat rep. This is important, because if any dynamics are happening, where one is compensating with a stronger side, less painful knee, etc, then the lack of a hip 'reset' builds up more and more imbalances until injuries start happening.
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Daniel
I'm really just starting to work out while using the videos you upload, but already i can see some changes in my body. You're a really big inspiration and i managed to get out of my slump (physically and emotionally) because of you. Wish i could meet you in person one day where i could just show off how much i've gained from you, man. Thank you, really. You affect people much more than you're aware of (Jessie too lol.
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Mark
dude i started watching you alot a month ago. i have been working out for 13 years. Always been inconsistent due to lack of progress, i FINALLY decided to slow it down and work on form like you said helped you. I have had more results in one month watching my form more than anything then I ever did in multiple months. Its an entirely different kind of muscle building. Thankyou I will never get bored now.
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P-p
QUESTION: I weigh 72kg, and my current dead lift is 130kg. That's my current PR. I can lift it 2x max and after 3-4 sets of that, I'm completely taxed. How many reps/sets should i aim for before adding another 5-10kg to the bar, if my main goal is to gain size and strength. I'm already very low body fat? and what % of my body weight should i be aiming for in the dead lift?
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Cysubtor
Oddly enough, I have developed the hide your hands as one of my deadlift cues as, being tall and having a moderately horizontal starting position, I wanted to emphasize starting by pushing my hips back in order to help protect my lumbar. Therefore, although I hadn't thought of it as hiding my hands and more literally pushing my hips back, it is the same motion, lol
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Jeff
I love and appreciate your instruction Jeff! But, at 2: 05 you have us using our hands as -meathooks- just barely wrapping our fingers around the pull-down bar. At 8: 55 you have us squeezing the pull-down bar tight. Look at the position of your hands in both cases. This is not a matter of not communicating the issue but an apparent contradiction.
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Zetsuke4
I-ve heard u say the sternum cue so many times before but now I try it after gaining way more lifting experience I had been protruding my chest and retracting my scapula this whole time when I tried lifting the sternum holy shit it felt so good and right you ar ean actual legend
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ukguy
I know this is an old video but the ankle tip doesn't really work with me because I have the opposite problem, very high arches, hindfoot varus and over supination. It gives me knee and hip pain but I don't know what to do to correct it, any ideas?
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