Exercise Technique and Instruction
Teach before you load
Effective instruction follows a sequence: explain the purpose, demonstrate the movement, have the client practice, then correct. Cueing should be brief, external where possible ("push the floor away"), and matched to the client's experience. Watch for the universal technique faults: loss of neutral spine, knees tracking inward, momentum replacing control, breath holding, and range of motion beyond what the joint can safely control.
Spotting and safety positions
Spotting protects the client during free-weight lifts that pass over the head or face, such as bench press and overhead pressing. Know when a spot is required versus optional, and how to position the body and hands. Machines generally need less spotting but still require setup checks: seat height, pad alignment, and pin placement. The trap: questions implying a spotter is needed for every exercise, or that a spotter can substitute for correct load selection.
Breathing and tempo
Exhale during the effort (concentric) phase and inhale during the return (eccentric) phase. Instruct clients not to hold their breath during sustained exertion, which can sharply raise blood pressure. Tempo cues (for example, two seconds down, one second up) help control momentum.
Worked rule of thumb
Before any lift, run a three-point check: stable base (feet and posture), neutral joint alignment, and a load the client can control for the prescribed reps. If any point fails, reduce load or regress the exercise rather than adding a spotter to compensate.