Exercise Technique: Positions, Spotting, and Safety
Foundational positions
Coaching cues cluster around a few checkpoints: feet about shoulder-width, bar over the midfoot in the deadlift and over the mid-shoulder in the squat, neutral spine, and knees tracking in line with the toes. The old cue that the knees must never pass the toes is not supported; forward knee travel is normal and often needed to reach depth. The bench press requires five points of contact: head, upper back, and buttocks on the bench, with both feet flat on the floor.
Spotting and safety
Spot any barbell exercise in which the bar passes over the face or head (bench press, incline press, overhead press). For dumbbell exercises, spot at the athlete's wrists or forearms, not the elbows. Do not spot power cleans, snatches, or other explosive lifts from directly behind in a way that restricts the athlete; stand to the side and learn to coach the bar. A spotter's hands should be ready under or near the bar before the unrack, not after the athlete struggles.
Breathing and grip
Valsalva (a breath held against a closed glottis) braces the trunk for near-maximal loads and briefly raises blood pressure, so it must be individualized for athletes with cardiovascular concerns. For submaximal sets, exhale during the concentric phase. Common grips include pronated for pulling, alternating for heavy deadlifts, and hook for Olympic lifts.
Worked example
Rule of thumb: if the bar path ever crosses above the face, a spotter is mandatory regardless of load, because even a modest bench press can pin an athlete. Set that expectation with every client before the first set.