The Big 3 Lifts: Your Foundation for Strength

How to:

Set up a barbell on a squat rack at upper chest height. Position yourself under the bar, feet shoulder-width apart with toes slightly turned out.

How to:

Lie flat on a bench with your feet planted firmly on the floor for stability, about shoulder-width apart. Position your eyes directly under the barbell rack, grip the bar slightly wider than shoulder-width with palms facing forward and wrists straight. Engage your core by bracing your abs, retract your shoulder blades together and down to create a stable base, and slightly arch your lower back while keeping your butt and upper back in contact with the bench. Unrack the bar by straightening your arms and holding it over your mid-chest with elbows locked but not hyperextended.

How to:

To perform the deadlift safely and effectively, begin by standing with your feet hip-width apart under a loaded barbell on the floor, toes pointing slightly outward. Position the bar over the mid-foot, close to your shins. Bend at your hips and knees to grip the bar just outside your legs with a double overhand or mixed grip, palms facing you. Keep your spine neutral—chest up, shoulders back, and gaze forward—while engaging your core by bracing as if preparing for a punch. Your arms should hang straight, and weight should be balanced through your mid-foot.