Large lifts: squat, deadlift and bench press in detail

Squat, deadlift, and bench press are often called the gym's 'big three'. They hit large parts of the body at once, they can be scaled from body weight to heavy weights, and they appear in virtually every strength program – from rehabilitation to competitive lifting. As a trainer, it is the lift you will instruct, correct, and explain most often.

Squat trains hip flexion and extension, knee bending, and a stable core at once. The movement starts at the hips: 'sit back and down' as if there were a stool behind you, keep your chest upright, and let your knees follow the same direction as your toes. Depth should be controlled by individual mobility – a controlled, less deep squat is better than a deep squat where the back rounds or heels lift.

• 01The weight is distributed across the entire foot, not just the toes.
• 02The knees follow the direction of the toes — neither inward nor far outward.
• 03The chest is held upright throughout the movement.
• 04The bottom of the movement is controlled – no uncontrolled 'fall'.

The deadlift is fundamentally a hip lift: the bar is lifted from the floor by extending the hip and knee simultaneously while keeping the back in a natural neutral position. The bar should move close to the legs all the way up and the lift is started with a tight core so the force goes through the legs and hips — not through a rounded lower back.

• 01The bar is held close to the body throughout the lift.
• 02The back is held neutral — neither rounded nor overextended.
• 03The lift starts with the legs and hips, not the back alone.
• 04The shoulders are over or just in front of the bar at start.

Bench press trains chest shoulders and triceps in a press away from the body. A stable position on the bench is the prerequisite: feet solidly on the floor a slight hollow arch and shoulder blades pulled together and down so the shoulders lie stably. The bar is lowered in a controlled manner to the chest and pressed up in an even arc.

• 01The shoulder blades are pulled together and down – a stable 'platform'.
• 02Feet are held firmly on the ground throughout the lift.
• 03The bar is lowered in a controlled manner – no 'bouncing' on the chest.
• 04The hand position is symmetric and fits the individual's shoulder width.

“The heaviest lift is not always the best lift — the best lift is the one that is performed with the same technique every single repetition.”