Key Takeaways
- Proper squat technique: feet shoulder-width apart, knees tracking over toes, neutral spine, depth to parallel or below with control.
- Deadlift cues: bar over mid-foot, shoulders over or slightly in front of bar, neutral spine maintained throughout, hips and shoulders rise at same rate.
- Bench press safety: 5-point contact (head, upper back, glutes, both feet), bar path from chest to over shoulders, controlled descent.
- Valsalva maneuver (breath hold during exertion) is appropriate for heavy lifts; exhale during exertion for lighter, higher-rep work.
- Common errors across lifts: excessive forward lean, lumbar flexion/extension, knee valgus, and improper breathing patterns.
Last updated: January 2026
Resistance Training Technique
Exam Note: Exercise Technique is the largest domain in the Practical/Applied section (36%, ~40 questions), with 30-40 video/image-based questions. You must be able to identify CORRECT and INCORRECT technique.
Squat Technique (Back Squat)
Correct Technique Checklist
| Phase | Correct Technique | Incorrect (Common Errors) |
|---|---|---|
| Setup | Feet shoulder-width or slightly wider, toes pointed slightly out (15-30°) | Feet too narrow or too wide, toes pointed straight ahead |
| Bar Position | High bar: on upper traps; Low bar: on rear deltoids/spine of scapula | Bar on neck (cervical spine), uneven bar placement |
| Descent | Controlled tempo, knees tracking over toes, neutral spine | Rapid uncontrolled descent, knees caving inward (valgus) |
| Depth | Hip crease at or below knee level (parallel or deeper) | Partial squat (above parallel), excessive forward lean |
| Ascent | Hips and shoulders rise at same rate, drive through full foot | Hips rise faster than shoulders ("stripper squat"), heels lifting |
| Spine | Neutral throughout (natural lordotic curve maintained) | Lumbar flexion ("butt wink"), excessive extension |
Visual Cues for Video Questions
CORRECT: In a properly performed squat, you should see:
- Torso and shin angles roughly parallel
- Knees staying in line with toes (not collapsing inward)
- Chest up, eyes forward
- Smooth, controlled movement throughout
- Full range of motion to parallel or below
INCORRECT: Watch for these errors:
- Excessive forward lean (torso nearly horizontal)
- Knees collapsing inward (valgus)
- Heels rising off the ground
- Rounding of the lower back at the bottom
- Shortened range of motion
Deadlift Technique (Conventional)
Setup and Execution
| Phase | Correct Technique | Common Errors |
|---|---|---|
| Stance | Feet hip-width, bar over mid-foot | Feet too wide, bar too far from body |
| Grip | Just outside knees, arms straight | Grip too wide, bent elbows |
| Hip Position | Hips higher than knees, lower than shoulders | Hips too high (stiff-leg) or too low (squat position) |
| Shoulders | Over or slightly in front of bar | Behind the bar, rounded forward |
| Initial Pull | "Push the floor away," bar stays close to body | Jerking the bar, bar drifts forward |
| Lockout | Full hip and knee extension, shoulders back | Hyperextension of lumbar spine, incomplete lockout |
Grip Variations
| Grip Type | Description | When to Use |
|---|---|---|
| Double Overhand | Both palms facing body | Lighter loads, grip training |
| Mixed/Alternate | One palm forward, one back | Heavy loads, prevents rolling |
| Hook Grip | Thumb wrapped by fingers | Olympic lifting, heavy loads |
Video Cue: A correctly performed deadlift shows the bar traveling in a straight vertical line, staying close to the body throughout the lift.
Bench Press Technique
5-Point Contact Rule
The athlete must maintain contact with the bench at these 5 points:
- Head - Flat on bench
- Upper Back/Shoulders - Pressed into bench
- Glutes - Remain on bench throughout
- Left Foot - Flat on floor
- Right Foot - Flat on floor
Movement Execution
| Phase | Correct Technique | Common Errors |
|---|---|---|
| Setup | Shoulder blades retracted and depressed, slight arch | Flat back, shoulders protracted |
| Grip | Slightly wider than shoulder-width, wrists neutral | Grip too narrow or too wide, bent wrists |
| Unrack | Arms fully extended, bar over shoulders | Arms bent, bar over face/chest |
| Descent | Controlled to mid/lower chest, elbows ~45-75° | Bouncing off chest, elbows flared 90° |
| Ascent | Press up and slightly back toward face | Pressing straight up, bar drifting forward |
| Rerack | Full lockout, guide to hooks | Partial lockout, missing hooks |
Visual Identification
CORRECT: The bar path should show a slight diagonal from lower chest to over shoulders during the press.
INCORRECT: Watch for:
- Glutes lifting off bench (bridging)
- Excessive elbow flare (90°)
- Bouncing the bar off the chest
- Uneven bar path or pressing
Overhead Press Technique
Standing Barbell Press
| Element | Correct | Incorrect |
|---|---|---|
| Stance | Feet hip-width, knees slightly bent | Wide stance, locked knees |
| Grip | Just outside shoulder-width | Too narrow or too wide |
| Start Position | Bar at clavicle/front deltoids, elbows forward | Bar too high/low, elbows pointing down |
| Press Path | Bar moves up and slightly back, head moves forward | Pressing around the head, excessive lean back |
| Lockout | Bar directly over mid-foot, arms fully extended | Bar forward of mid-foot, incomplete lockout |
| Spine | Slight lean back acceptable, no hyperextension | Excessive lumbar hyperextension |
Row Variations
Bent-Over Barbell Row
| Cue | Correct Technique |
|---|---|
| Hip Hinge | Torso at 45-75° angle, hips back |
| Spine | Neutral throughout (no rounding) |
| Pull | Bar to lower chest/upper abdomen |
| Elbows | Drive back past torso |
| Squeeze | Scapular retraction at top |
Common Row Errors (Video Cues)
- Using excessive body English (swinging torso)
- Rounding the lower back
- Pulling bar to neck instead of chest
- Incomplete range of motion
- Standing too upright (not enough hip hinge)
Breathing Technique
Valsalva Maneuver
| Lift Type | Breathing Pattern | Rationale |
|---|---|---|
| Heavy Loads (1-5 RM) | Inhale at top, hold during exertion, exhale at completion | Increases intra-abdominal pressure, stabilizes spine |
| Moderate Loads (6-12 reps) | Exhale during exertion (concentric) | Maintains blood pressure, adequate stability |
| Light/Endurance | Continuous breathing, exhale on effort | Prevents blood pressure spikes |
Caution: The Valsalva maneuver is contraindicated for individuals with hypertension or cardiovascular conditions.
Grip Positions
| Grip Type | Muscles Emphasized | Common Exercises |
|---|---|---|
| Pronated (Overhand) | Brachioradialis, extensors | Pull-ups, rows, curls |
| Supinated (Underhand) | Biceps brachii | Chin-ups, curls, rows |
| Neutral | Brachialis, balanced | Hammer curls, neutral-grip rows |
Grip Width Effects
| Width | Primary Effect | Example |
|---|---|---|
| Narrow | Greater ROM, triceps emphasis (pressing) | Close-grip bench, narrow pull-ups |
| Standard | Balanced muscle recruitment | Standard bench, pull-ups |
| Wide | Greater stretch, chest/lat emphasis | Wide-grip bench, wide lat pulldowns |
Test Your Knowledge
During a back squat, an athlete's knees collapse inward at the bottom of the movement. This error is called:
A
B
C
D
Test Your Knowledge
In a correctly performed conventional deadlift, the shoulders should be positioned:
A
B
C
D
Test Your Knowledge
The 5-point contact rule for bench press includes all of the following EXCEPT:
A
B
C
D
Test Your Knowledge
Which breathing technique is most appropriate for a 1RM squat attempt?
A
B
C
D