Technique Handbook

fSQUATf
• Feet slightly wider than hip width
o Slightly turned out 5°-10°
• Legs slightly externally rotated
• Hold the bar as close to shoulder as possible dependent on shoulder flexibility
• Elbows directly under the bar
o If shoulder flexibility does not allow this progress towards elbows under the
bar
• Maintain neutral spine
• In bottom position knees should be 1-2” past toes dependent on ankle
flexibility
• Head Neutral
o Maintain fixed eyesight directly in front
• Brace abdominal wall
• Complete range of motion where hamstring is covering calf at the bottom
position
• Firm grip and pull the barbell through your traps to activate the lats
• As you come out of the bottom position “spread the floor with your feet” by
externally rotating the legs
Copyright © 2016-2017 KILO STRENGTH SOCIETY ALL RIGHTS RESERVED

fFRONT SQUATf
• Hands outside of shoulders
• Bar up on neck
o Bar should feel like it is “choking” you
o Shrug shoulder so barbell is resting on front delt – not collarbone
• Elbows as high as possible
o Upper arm should be parallel to floor
o Use wrist straps if you do not have flexibility in wrists, triceps or lats to get in
proper position
• Head Neutral
• Complete range of motion where hamstring is covering calf at the bottom position
• As you come out of the bottom position “spread the floor with your feet” by
externally rotating the legs

fDEADLIFTf
• Walk up to bar so bar is 1” away from shins
• Barbell should be over the middle of your foot
• Grab bar just outside of legs – clean grip
o Firm grip – wrap bar with the whole hand not just the fingers
• Bend knees slightly, but shins remain perpendicular to floor
• Fix a point on the floor 10-20’ in front of you
o Do not look up or down

o Maintain fixed eyesight
• Retract shoulder blades and activate lats
o No slack in shoulder blades as you begin to lift the bar
• “Spread the floor” by externally rotating the legs
• Lift bar in straight line to just above the knees while maintaining same torso angle
• Once bar clears knees, then push hips forward and straighten torso
• Begin eccentric with Romanian Deadlift technique
o Push hips and knees backward
• Once bar is just below the knees – bend knees to complete eccentric and lower bar to the
floor
• Maintain linear bar path throughout movement
o Do not push bar away from the body

o Keep the bar close to legs throughout the entire movement
• Pause on the floor for a second and reset after every rep to make sure you are properly
positioned for every rep

fOVERHEAD PRESSf
• Hands just outside of shoulders
o Upper arm 45° to torso
• Elbows directly underneath wrist
• Neutral grip with wrist
o Wrist and elbow always in line
• Firm grip
• Start with bar on collarbone
• Slight bend in knees
• Slightly tuck-in chin
• Upperbody tight
o Lats activated
o Scapula retracted
o Brace abdominal wall
• Bar travels slightly forward to go around face
• Bar ends above head
o Do not poke head forward
• Return bar to collarbone

fINCLINE PRESSf
• Grip should be in a position where the elbows are directly underneath wrist in
bottom position
o Upper arm is 45° away from body in bottom position
• Maintain tight back and torso
o Lats activated
o Shoulder blades slightly retracted
• Feet underneath knees
o Slightly wider than shoulder width
o Push through the floor and externally rotate the feet for firm base
• Lower ribs pulled down
• Firm grip
• Hands should be right over shoulders when in top position
• Bring bar to mid-chest
• Forearms perpendicular to floor throughout the lift

fBENCH PRESSf
• Grip should be in a position where the elbows are directly underneath wrist in
bottom position
o Upper arm is 45° away from body in bottom position
• Maintain tight back and torso
o Activate the lats
o Shoulder blades slightly retracted
• Feet underneath knees
o Slightly wider than shoulder width
o Push through the floor and externally rotate the feet for firm base
• Lower ribs pulled down
• Firm grip
• Hands should be right over shoulders when in top position
• Forearms perpendicular to floor throughout the lift

fDIPf
• Fist away from hips is where you should grip the bars so that wrist, elbows and
shoulders are stacked
• Pull down lats and push shoulders away from ear
o Fully engage lats
• Head Neutral
• Torso as upright as possible
• Maintain tightness and tension throughout movement
• Forearm perpendicular to floor
• In bottom position shoulder slightly lower than elbow

fCHIN-UPf
• Start from full hang
• Firm grip
• Brace ankles together
o Progress to having feet straight down
• Initiate pull by pulling shoulder blades down
• Pull and drive elbows back
• Maintain retracted shoulder blades
• End with chin above bar
• Full stretch between every rep
• Do not use legs for momentum

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fSQUATf

• Feet slightly wider than hip width

o Slightly turned out 5°-10°

• Legs slightly externally rotated

• Hold the bar as close to shoulder as possible dependent on shoulder flexibility

• Elbows directly under the bar

• Maintain neutral spine

• In bottom position knees should be 1-2” past toes dependent on ankle

o Maintain fixed eyesight directly in front

• Brace abdominal wall

• Complete range of motion where hamstring is covering calf at the bottom

externally rotating the legs

Copyright © 2016-2017 KILO STRENGTH SOCIETY ALL RIGHTS RESERVED

o Slightly turned out 5°-10°

• Hands outside of shoulders

o Bar should feel like it is “choking” you

o Shrug shoulder so barbell is resting on front delt – not collarbone

• Elbows as high as possible

o Upper arm should be parallel to floor

o Maintain fixed eyesight directly in front

• Brace abdominal wall

externally rotating the legs

Copyright © 2016-2017 KILO STRENGTH SOCIETY ALL RIGHTS RESERVED

• Feet slightly wider than hip width

o Slightly turned out 5°-10°

• Grab bar just outside of legs – clean grip

• Bend knees slightly, but shins remain perpendicular to floor

• Maintain neutral spine

• Fix a point on the floor 10-20’ in front of you

o Do not look up or down

• Retract shoulder blades and activate lats

o No slack in shoulder blades as you begin to lift the bar

• “Spread the floor” by externally rotating the legs

• Begin eccentric with Romanian Deadlift technique

o Push hips and knees backward

• Maintain linear bar path throughout movement

o Do not push bar away from the body

positioned for every rep

o Upper arm 45° to torso

• Elbows directly underneath wrist

• Neutral grip with wrist

o Wrist and elbow always in line

• Start with bar on collarbone

• Slight bend in knees

• Slightly tuck-in chin

o Brace abdominal wall

• Bar travels slightly forward to go around face

• Bar ends above head

o Do not poke head forward

• Return bar to collarbone

Copyright © 2016-2017 KILO STRENGTH SOCIETY ALL RIGHTS RESERVED

o Upper arm is 45° away from body in bottom position

• Maintain tight back and torso

o Shoulder blades slightly retracted

• Feet underneath knees

o Slightly wider than shoulder width

• Lower ribs pulled down

• Brace abdominal wall

• Hands should be right over shoulders when in top position

• Bring bar to mid-chest

• Forearms perpendicular to floor throughout the lift

Copyright © 2016-2017 KILO STRENGTH SOCIETY ALL RIGHTS RESERVED

o Upper arm is 45° away from body in bottom position