Exercise Technique
Coaching mechanics
Teach position before movement: stable base, neutral spine, knees tracking over toes, full controlled range of motion. Cue from large to small (stance, then hip/knee action, then arm path). Common faults include knee valgus, lumbar flexion under load, heels lifting, and partial range of motion. Correct the fault, then regress the exercise (goblet squat, box squat, elevated push-up) until technique holds.
Breathing and bracing
The Valsalva maneuver raises intra-abdominal pressure and trunk stiffness, useful briefly under heavy loads in experienced lifters. Use caution with hypertension or cardiovascular disease; otherwise coach exhalation on exertion for general clients.
Spotting and safety
Spot the barbell bench press, back squat, and overhead press. For dumbbell bench press, spot at the wrists/forearms. Do not spot Olympic lifts, power cleans, or deadlifts; instead teach bailing/dumping and use safety pins or bars. Never step over a loaded bar, and keep hands clear of collars and plates.
Power and plyometrics
Landing mechanics come first: soft knees, hips back, knees over toes, quiet landings. Progress from low- to high-intensity jumps and give full recovery between sets. Agility work follows the same progression: technique, then speed, then chaos.
Worked example
A recruit's back squat shows knees caving inward and heels rising. Cue "spread the floor" and "pressure through mid-foot," regress to a goblet or box squat, and only reload the barbell when alignment is consistent.
Rule of thumb: if you cannot safely spot it, do not spot it; use pins, safeties, or teach a bail.