Many fitness tips are oversimplified. Trainers offer advice based on experience, but the reality is human bodies vary significantly. What works for one person won’t necessarily work for another, especially when it comes to proper exercise form. This article breaks down five common cues that may need adjustment depending on your physiology.
The Problem With One-Size-Fits-All Advice
Trainers are educators, coaches, and motivators, but their primary role is correcting technique. Good form is non-negotiable: it prevents injuries and maximizes efficiency. However, many standard cues don’t account for individual differences in limb length, mobility, and strength imbalances. Here’s what to think about instead.
1. Squat Depth: Beyond “Knees Over Toes”
For years, instructors have warned against letting your knees travel past your toes during squats. This originated from older research in the 1950s, suggesting deep squats damaged knee ligaments. But modern studies don’t support this claim; in fact, restricting knee movement can shift stress to the hips and lower back.
Instead: Focus on squatting as deep as possible while keeping your feet flat on the floor. If your heels lift, reduce the depth until stability is maintained. The goal is a controlled, full-body squat, not avoiding knee travel at all costs.
2. Weight Distribution: Beyond “Heels Down”
A common correction for new lifters is to “keep your weight in your heels.” This addresses the issue of front-foot dominance and heel lift due to ankle mobility issues. However, overemphasizing heel pressure can throw you off balance, alter joint angles, and reduce quad engagement.
Instead: Drive through the entire foot —heel, big toe, and pinky toe. Maintain stability while ensuring all muscles are engaged. This promotes a more natural and effective lift.
3. Back Position: Beyond “Pinch Shoulder Blades”
Neutral spine alignment is crucial for preventing lower back strain during squats, deadlifts, and rows. Trainers often cue “pinch your shoulder blades together” to correct rounded posture. But this can lead to over-arching the back and flaring the ribs, which actually increases low back stress.
Instead: Stand tall and keep your ribs stacked over your hips without flaring outward. Find a posture that feels strong and sustainable, avoiding forced movements.
4. Elbow Position: Beyond “Elbows In”
The advice to keep elbows “in line with shoulders” during chest presses is widespread. However, this can place undue stress on the shoulder joint and limit pectoral muscle activation.
Instead: Lower your elbows at a 45-degree angle relative to your torso. This distributes the load more evenly across the chest while minimizing shoulder strain. Think of a slight forward release, not a glued-to-the-ribs position.
5. Core Engagement: Beyond “Squeeze Hard”
Engaging your core is essential for spinal protection during various exercises. But many mistake bracing for maximal squeezing, which leads to breath-holding, rounding, and rapid fatigue.
Instead: Brace as if you’re about to be poked in the stomach. Take a deep breath and expand outward against resistance (imagine pressing fingers into your sides). Maintain gentle but firm tension while breathing normally. This provides sustainable support without unnecessary strain.
Effective strength training isn’t about blindly following rules; it’s about understanding how your body moves and adjusting accordingly. Listen to your body, refine your technique, and prioritize stability over rigid adherence to outdated cues.
