Learn the Fundamentals First
At the bottom of this post, you’ll find links to our movement demo videos. We currently have seven videos available, and we’ll continue updating this page as we add more.
We hope you find them helpful!
The Good News
There are hundreds of exercises and movement variations we can use in the gym. The good news is that you don’t need to learn hundreds of completely different skills. Most movements are simply variations of a few fundamental movement patterns.
If you understand the fundamentals, learning everything else becomes much easier.
Our movement library starts with the foundational lifts and body positions that you’ll use over and over again throughout your training. These are the movements that build strength, improve confidence, and create safe lifting habits.
Before watching the demo videos, keep what we call the Golden Rules of Weight Training in mind.
The Three Golden Rules
Rule #1: Keep your head, ribs, and hips aligned.
Maintain a neutral spine throughout the movement. You may also hear this coached as “keep a flat back.”
Rule #2: Brace your core before every lift.
Tighten your midsection as if you’re about to get punched in the stomach. A strong brace helps protect your spine and allows you to produce more force safely.
Rule #3: Keep the weight close to your body.
Whether you’re deadlifting, pressing, or cleaning a barbell, keeping the load close improves leverage, efficiency, and control.
These three principles apply to nearly every lift you’ll perform in the gym.
Neutral spine + braced core + keeping the weight close to your body = safer, stronger, and more efficient movement.
As you watch the demo videos below, pay attention to what the movements have in common. You’ll notice these three principles appear again and again, regardless of the exercise.
The Demo Videos
“The Golden Rule of Weight Training” – in this video we talk about Rule 1 and Rule 2 and you will SEE Rule 3.
The Air Squat & Back Squat: watch here
The Front Squat: watch here
The Deadlift: watch here
The Shoulder Press: watch here
The Push Press: watch here
The Push Jerk: watch here
Thanks for reading and watching!
Sincerely,
Liam
