I’ve been lifting for a while now and I’ve heard lots of different technique cues used for the squat, bench, and deadlift. There are many very common cues used by almost everybody: sit back, knees out, pull the bar apart, and push into the ground. While these lay the foundation for good technique on the major lifts, there are a few other cues that I have found very helpful to continue to improve lifting technique.
Squat:
"Twist the Feet"
Most people know to push the knees out when they squat in order to track the knee over the toe and activate the hips properly. But the hip muscles serve more functions that just hip abduction; they also externally rotate the hip. I find that cueing people to twist, or screw, their feet into the ground first and then sitting back and pushing the knee out does an even better job of activating and stabilizing the hips and lower back.
Bench:
"Bend the Bar"
It is important to activate the upper back when bench pressing in order to stabilize the shoulder joint and reduce the range of motion during the lift. However, you must also activate the lats in order to add more stability and cause a greater arch. Also, activating the lats helps track the bar correctly and keep the elbows underneath the bar instead of flying back towards the head. To accomplish this, I have my athletes try to bend the bar. They try to bend the bar like they were trying to break a stick in half while still pulling it apart. This activates everything in their backs properly and helps them keep the bar in the correct position.
Deadlift:
"Snap the Neck"
When people deadlift heavy weights and start to let their backs round a little bit, they will try to compensate by throwing the head up and looking towards the ceiling. This forces the spine to arch from the cervical portion and can cause a lot of stress as well leading into hyperextension in the top of the deadlift. Instead, I teach people to snap their chin back into their neck. This activates the erectors and mid back musculature and helps the hips extend through like they are supposed to.
Here is a video of me explaining all the movements. I hope these cues can add some pounds to your lifts and I look forward to hearing everyone’s feedback.