A Collection of Whiteboard Sketches and Captions Illustrating Cues, Movement Sequences, and Skill Transfers

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A collection of whiteboard sketches and captions illustrating cues,

movement sequences, and skill transfers.
Whiteboard Daily Book of Cues: The Deadlift Volume 1
About Whiteboard Daily

This book contains a collection of sketches that I’ve drawn to communicate
movement. They include coaching cues, movement sequences and skill transfers
that I’ve posted on Whiteboard Daily - @whiteboard_daily, an Instagram page that
has served as the catalyst for this entire project. I created Whiteboard Daily to be a
resource for valuable coaching content to help others learn and teach movement. I
felt the use of a whiteboard was the perfect medium to display this information as
it is the common gathering place for the beginning of many exercise classes. My
hope was to provide illustrations of movement information that coaches could use
on their own whiteboards, and help their athletes better understand.
About Coaching Cues
Similar to tools in a toolbox, the more cues a coach has to o er, the more likely
they can nd one that works and e ectively communicate movement. Since there
is no “golden cue” that works for everyone, it is important for a coach to have a
wide variety of cues in mind. Every athlete is unique and will respond to instruction
di erently.
There are four primary categories of cues:
Verbal - Spoken word command; “Jump!”

Visual - Physical demonstration by coach or another athlete; “Watch the bar path
on this next rep.”
Tactile - Use of a target for the athlete to touch; “Push your knee against my hand”
Mental - Relating a physical movement to imaginary action; “Imagine your elbows

are lasers.”
Cues should be:
Short - Use as few words as possible.
Speci c - Say what you want, not what you don’t want.
Actionable - Identify the body part and what you want it to do.
Coaching is not simply cueing. However, a large part of coaching is teaching

movement and cues are an extremely valuable tool. I hope you nd the content in
this book valuable for both learning and coaching movement.
The information provided here is for the general population. Everyone is di erent and these cues may not apply to each person. This content is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other quali ed health provider with any questions you may have regarding a
medical condition. Never disregard professional medical advice or delay in seeking it because of something you have seen within the context of this document.
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Table of Contents
Click on the title to jump to the corresponding page
3 - "The Conventional Deadlift"
24 - “A Tight Core Helps You Lift More”
5 - "Hamburger"
26 - “The Three Best Friends”
6 - “Shoulder Blades in Back Pocket”

27 - “Avoid the Stripper Booty”
8 - “Breathe Like a Crocodile”

29 - “Space is Weakness”
9 - “The Deadlift Wiggle”

30 - “Make a Mountain of Sand
11 - “Pull Yourself Into Position”
Between Your Feet"
12 - “Perfectly Balanced”
32 - “Hungry Butt”
14 - “The Earth Press”

33 - “Stand Like a Superhero”
15 - “Push the Earth Away”

35 - “Focus on the Negative”
17 - “Arnold Palmer”
36 - “Chest Up, Hips Down”
18 - “Tighter = Lighter”
38 - “Make a House”
20 - “Squeeze Oranges”
39 - “Open Two Books”
21 - “Pull the Slack Out”

41 - “Say ‘No’ to the Bow”
23 - “Create a Wedge”
42 - About WBD / Karl Eagleman
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Previous page:
“Conventional Deadlift”
Points of Performance
Set Up:
⁃ Hip-width stance
⁃ Hands just outside of hips
⁃ Full grip on bar
⁃ Shoulders slightly in front of bar
Movement:
⁃ Lumbar curve maintained
⁃ Hips and shoulders riser at same rate
⁃ Bar moves over middle of the foot
⁃ Heels down
⁃ Complete at full hip and knee extension
Next page:
“Hamburger” - picked up from @nuno_costa_cf
When?
Setup for the deadlift
What does this mean?
“On a deadlift, the hips should be sandwiched between the knees and shoulders; meaning that they are lower than the
shoulders and higher than the knees if you are looking from a pro le position.
A good rule of thumb is to make sure that the hips are higher than the knees, which sets athletes up to lift heavier loads
by providing the most musculature for the demands of the lift.” - Nuno Costa
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Previous page:
“Put your shoulder blades in your back pockets” - picked up from @tonygentilcore
When?
Creating tension for the deadlift
This cue may help your athlete to “posteriorly tilt the scapulae (not retract) and also help to better engage the lats,
which, as @gregnuckols has noted, works to decrease the required hip and spinal extension demands of the lift.
Engaging the lats more lets shoulders move forward relative to the bar. In turn, the hips are able to move forward,
decreasing the hip extension moment arm.” - @tonygentilcore
Next page:
“Breathe like a crocodile”
When?
Incorporating diaphragmatic breathing (belly breathing) to brace under load (i.e. heavy deadlifts)
When you watch a crocodile breathe, you see 360° expansion of the torso.
When bracing to lift a heavy load, mimicking that same technique will allow the athlete to safely maximize intra-
abdominal pressure and create a strong stable core.
“Our bodies are malleable and mobile shells, and we must allow the air to expand inside of us in every direction, and
be pro cient at using our abs (front), our obliques (sides), and our spinal erectors (backs) to brace under load in order
to be able to produce as much force as possible, otherwise we are leaving opportunity open for mistake, and therefore,
leaving pounds on the platform.” - @joesullivan_aod in “Joe Sullivan Demonstrates Crocodile Breathing” on the
@elitefts site
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Previous page:
“The Deadlift Wiggle” - picked up from @eddycoan via @squat_university
When?
Setting up for the deadlift
“I’m going up to the bar, pulling against the bar, pull myself into position, so when I’m ready to go, I’m like a rubber ball
that’s just ready to bounce.
(I’m) wiggling myself into position or squeeze myself into position.” - @eddycoan
Next page:
“Pull yourself into position”
When: Setting up for the deadlift
“Pull yourself down into your starting position by breathing, bracing, getting super, super tight, and feeling like that bar
is about to slowly lift up o the ground, THEN go.
The better you start, the better you nish” - @squat_university

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Previous page:
“Perfectly balanced, as all things should be.” - Thanos
When?
For deadlift and clean set up
“Hip should be higher than the knee, shoulders should be higher than the hips.
As a guide, your shoulder should be directly above or slightly in front of the bar.
Do not sit behind the bar or way over the bar.” - @usa_weightlifting
Next page:
“Earth Press” - term picked up from @stephearlstrong
When?
Describing the deadlift
“The summation of a strong pull and push moving in the same direction creates a higher net force, which in this case, is
a higher summation of forces working together to move the barbell.
You’re always using your legs during the deadlift, but once focus gets shifted to pushing with them, then they become
even more bene cial.” - @jake_boly in “Why Pushing Is An Underrated Cue for the Deadlift” on the @barbend website
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Previous page:
“Push the Earth away”
When?
Deadlifting
What does the mean?
“A great cue from Dan John that always stuck with me was to ‘Push your heels to China. If you live in China, then push
them to Utah!’
Pushing your heels through the ground delivers a much better start to the deadlift, whereas a ‘yanker’ will often use too
much lower back to nish the pull.” - Jonn Gaglione @gaglionestrength in his article “5 Tips to Dominate the Deadlift”
on the @testosteronenation website
Next page:
“Arnold Palmer”
When?
Describing the deadlift
“Arnold Palmer” = 50% iced tea / 50% lemonade
Deadlift = 50% pulling / 50% pushing
“The deadlift is not just a pulling movement, what you do with your legs by pushing into the ground is just as important
for perfecting this lift.
We don’t want to think that this is just a lift that we do from pulling. It’s a push and a pull together.” - @squat_university
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Previous page:
“Tighter = Lighter”
When?
Using body tension to create power and stability - during weightlifting
“A handstand, for example, is far less work when the body holds tension from ngers to the toes (straight legs, legs
together, toes pointed to the sky, midline in a hollow, posterior pelvic tilt, neutral cervical spine, active shoulders, elbows
locked out).
When those e ciently tense pieces begin to relax and lose tightness, the musculature must compensate.
Muscle requires energy to function, therefor creating more work for the body to do the same task that tension was
doing.
‘Tighter’ means the musculature has to do less, making the work that was done to seem like it required less energy.” -
@drewzaro
Next page:
“Squeeze oranges” - via Steve Haydock @stevehaydock, CFL4
When?
Activating the shoulders when elbow is inferior to the shoulder
How?
Have your athlete imagine they are squeezing oranges in their armpits (“Make juice”). Compare this cue to “shoulders
back”. You’ll notice this turns the shoulders on without the risk of hyperextension through the torso.
Why is this important?
Active shoulders are supported shoulders. Activating the lats to support our shoulders puts the athlete in a stronger
position.
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Previous page:
“Pull the slack out”
When?
Prior to lifting o the ground (deadlift, clean, snatch, etc.)
Once the stance, grip, and position are set, create tension through the body by very slightly pulling up on the bar.
By doing so, you will take the slack out of the bar (the bend that occurs during the lift), as well as create a connection
from the bar, THROUGH your body, and INTO the oor.
This simple step helps send a message from the mind to the body that says “we are about to lift something heavy. Get
ready!”
Next page:
“Create a wedge”
When?
Set up for deadlift
“Deadlift success will start with the set up.
Use your bodyweight as a counterbalance and WEDGE back.
Think armpits over bar, maximal hamstring tension, and use that WEDGE to get in a better position to do an awesome
pull o the oor.
Start with a good set up and you’re going to kick ass.” - @tonygentilcore in “Deadlift Tip: Use the Wedge, Mind Your
Armpits” on the @testosteronenation YouTube channel
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Previous page:
“A tight core helps you lift more.” - picked up from @spencergsmith
When?
Lifting anything
This simple rhyme may help your athlete remember to brace their core and remain tight while lifting anything o the
ground.
Next page:
“The Three Best Friends” - picked up from the @burgenerstrength Level 1 Certi cation Course
When?
During the rst pull / loading phase ( oor to knee) of the clean, snatch, and deadlift
“Throughout the loading phase of the clean and snatch, the BAR, the HIPS, and the SHOULDERS are the three best
friends that anyone could have.
They rise at the same rate.
They go everywhere together.” - @sageburgener

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Previous page:
“Stripper Booty”
When?
This is a movement fault seen primarily during the rst pull of a deadlift, clean, and snatch.
Upon initiation of the rst pull, the hips rise faster than the shoulders placing the athlete in a weak position.
Why?
Hips and shoulders should rise at the same rate and the angle of the back should remain the same until the bar reaches
the top of the knee.
Solution
A common x is to slow down the rst pull. Many times, the cause of this fault is the athlete rushing the rst pull which
may cause the hips to shoot up rst.
Next page:
“Space is weakness”
When?
Identifying a strong position for both gymnastics and weightlifting
What does the mean?
Optimal positioning for ring support includes keeping the hands close to the hips.
Space between the rings and the body communicates a weaker, less e cient position.
Optimal position in weightlifting, speci cally deadlift, snatch, and clean includes keeping the bar close to the body.
Space between the bar and the body communicates a weaker, less e cient position.
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Previous page:
“Make a mountain of sand between your feet” - @joesullivan_aod
When?
Conventional deadlift
“Something that a lot of people lose in the conventional deadlift is you still want adductor activation.
Once you screw (your feet into the ground), you are still trying to create tension toward the midline through your heel.
You are trying to squeeze, rotate in, and then drive your heels towards one another, making a mountain of sand in
between your feet
So, create the tension, drag in as you go down. Create tension, drag in (to set up), and pull it up.” - Sullivan
Next page:
“Hungry butt” - picked up from @chuckbennington
When?
Engaging the posterior chain
Simply put, when the posterior chain is engaged it looks like your glutes are taking a bite out of your shorts, like a
hungry butt.
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Previous page:
“Stand like a superhero”
When?
Stance deadlift lockout or set up for hang clean
Cueing your athlete to “stand like a superhero” may help them understand the correct lockout for a deadlift, or how
they should prepare for a hang clean.
“Stand like a superhero” = stand tall, proud chest, feet under hips
Next page:
“Focus on the negative” - adapted from @martinslicis via @squat_university
When?
During the deadlift
“Learning to control the bar path smooth and slow on the eccentric is CRUCIAL to building a strong deadlift.
This will help teach you to brace you back tighter and doing that eccentric slowly also promotes a better bar path.” -
@martinslicis
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Previous page:
“Chest Up, Hips Down” - picked up from @ste cohen
When?
Sumo Deadlift
“The sumo deadlift is an incredibly technical lift. One inch may be the di erence between a make and a miss.
So here’s my number ONE tip to MASTER this movement:
CHEST UP HIPS DOWN and into the bar.
Think about your hips as the fulcrum of a car jack.
Focus on having your hands passively hanging on to the bar, your legs pushing down, hips coming closer into the bar
while simultaneously bringing your chest up.” - @ste cohen
Next page:
“Make a house” picked up from @joesullivan_aod via @cross touest
When?
Setting up for sumo deadlift
Make your shins vertical like the walls of a house.

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Previous page:
“Open two books” - picked up from @deadlift_panda
When?
Deadlift
“Think of your deadlift setup as partially open books, and to lift the weight up e ciently you need to fully open the
books.
Open the books with proper bracing, lat engagement, and downward tension to generate full body tension to e ciently
hinge the weight up.” - @deadlift_panda
Previous page:
“Say ‘No’ to the bow.”
When?
Lockout position for press and deadlift
Hyperextension of the back during the lockout of the press and deadlift creates a less safe and weaker position.
Instead, cue your athlete to create a strong column of support by keeping the shoulders and hips in line.
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About Karl Eagleman

Whiteboard Daily was created by Karl Eagleman to be a valuable resource for coaches,
athletes, and anyone who wants to improve their own movement. A lifelong athlete,
Eagleman has a passion for coaching, but also for being a student and learning from
others. He started doing CrossFit in 2007 and has been a coach at CrossFit
MANA (Palmerston North, New Zealand), Derby City CrossFit (Louisville, KY)
and CrossFit NapTown (Indianapolis, IN).
Since launching WBD in August of 2017, Eagleman has posted over 1,000 educational
boards covering movement cues, coaching education, and perspectives. Additionally, in
an e ort to provide more opportunities for coaches to pursue continuing education, he
created the Whiteboard Daily Coaching Education Grant. Five rounds of this grant have
been awarded so far.
Eagleman's credentials include:
• Master's in Kinesiology (2011, Indiana University - Bloomington, IN)
• Teaching Certi cation - Physical Education (2006, Indiana University - Bloomington, IN)
• Bachelor's in Communications (2001, Bellarmine University - Louisville, KY)
• CrossFit Level 2 Trainer (2018)
• Active Life Professional Coaches Course
• Burgener Strength Weightlifting Level 1 (2020)
• The Gymnastics Course Certi cate (2019)
• CrossFit Gymnastics Certi cate (2018)
• Currently pursuing NSCA CSCS
To contact Karl, please email karl@wbd.tips
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Special thanks to:
My wife for always being supportive of this passion project of mine.
My parents for always encouraging me to be creative.
My brothers for inspiration as they pursue their own creative endeavors.
Remember team, a high tide lifts all boats so together let’s keep raising the tides.
Karl Eagleman
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Whiteboard Daily LLC
To order printed posters or high resolution downloads of

any of the images you see in this book, please visit:
WBD.tips
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A Collection of Whiteboard Sketches and Captions Illustrating Cues, Movement Sequences, and Skill Transfers

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A collection of whiteboard sketches and captions illustrating cues,

About Whiteboard Daily

About Coaching Cues

There are four primary categories of cues:

Verbal - Spoken word command; “Jump!”

Mental - Relating a physical movement to imaginary action; “Imagine your elbows

Cues should be:

Short - Use as few words as possible.

Coaching is not simply cueing. However, a large part of coaching is teaching

6 - “Shoulder Blades in Back Pocket”

8 - “Breathe Like a Crocodile”

9 - “The Deadlift Wiggle”

14 - “The Earth Press”

15 - “Push the Earth Away”

21 - “Pull the Slack Out”

⁃ Hands just outside of hips

⁃ Full grip on bar

⁃ Shoulders slightly in front of bar

⁃ Lumbar curve maintained

⁃ Hips and shoulders riser at same rate

⁃ Bar moves over middle of the foot

⁃ Complete at full hip and knee extension

Setup for the deadlift

What does this mean?

Creating tension for the deadlift

What does this mean?

What does this mean?

Setting up for the deadlift

What does this mean?

When: Setting up for the deadlift

What does this mean?

The better you start, the better you nish” - @squat_university

For deadlift and clean set up

What does this mean?

Describing the deadlift

What does this mean?

What does the mean?

Describing the deadlift

What does this mean?

“Arnold Palmer” = 50% iced tea / 50% lemonade

Deadlift = 50% pulling / 50% pushing

Using body tension to create power and stability - during weightlifting

What does this mean?

Activating the shoulders when elbow is inferior to the shoulder

Why is this important?

Prior to lifting o the ground (deadlift, clean, snatch, etc.)

What does this mean?

Set up for deadlift

What does this mean?

“Deadlift success will start with the set up.

Use your bodyweight as a counterbalance and WEDGE back.

What does this mean?

What does this mean?

They rise at the same rate.

They go everywhere together.” - @sageburgener

Identifying a strong position for both gymnastics and weightlifting

What does the mean?

What does this mean?

Engaging the posterior chain

What does this mean?

Stance deadlift lockout or set up for hang clean