My name is Corey Ritchie, and I’m an exercise physiology expert turned fitness journalist, and fitness editor. women’s Health. When I’m not writing, editing, and researching fitness, I’m teaching it to my personal training and group fitness clients. In my new column, between setsI use the same advice, tips and ‘aha!’ I am removing the curtain from it. I share with my clients those moments when they are catching their breath. Stay tuned for strategic, science-backed takeaways that will help you move better, train better, and actually enjoy the process.
Trainers wear a million hats. I am a teacher, a coach, a therapist, a motivational speaker, and an equipment manager. But ask any qualified instructor what the work really is, and the answer is simple: observing and correcting exercise technique.
There can be no compromise on proper form in exercise. Make a mistake, and you’ll set yourself up for injury at worst, or inefficient training at best.
But it took me years in the industry to understand this: proper form depends largely on body structure. Bodies are different. We all have different lengths, strength and mobility of our limbs. What makes sense to my 5’6″ short legged body may not make sense to a 6’6″ long legged person. Still, there are plenty of pointers you’ll hear from trainers. group fitness instructor Those that have solid intentions but may not fully apply to you depending on your physiology. These are five training cues that actually might not work for everyone—and what to think about instead.
Old rule: “Don’t let your knees go past your toes.”
Instead, tHink: “Squat as deeply as possible while keeping your feet flat on the floor.”
step: clumsy
Remember that time you were in your college workout class and your instructor told you that you should still be able to see your toes at the bottom of your squat? Only me?
classic sign was Rooted in older research. Sports medicine doctor Carl Klein studied knees in the 1950s, and when looking at competitive lifters compared to subjects without lifting experience, he concluded that deep squats – especially when the knees extend beyond the toes – damage the knee ligaments. Later research did not support the same conclusion, and some conclusions There are suggestions that limiting knee travel may place more stress on the hips and lower back.
So, if your knees go over your toes in squats, that’s okay. And if they don’t, that’s okay too. The bigger goal is to achieve a strong, controlled squat with your entire leg engaged. If your heels lift, reduce the depth to prevent instability.
The old rule: “Keep your weight on your heels.”
Instead, think: “Put your weight on your entire foot.”
step: squat, deadlift, lunge
Speaking of: A common mistake novice lifters make is shifting their weight to the front of the foot and letting the heels rise. This usually occurs when someone lacks the ankle mobility needed to reach deep into the squat.
Trainers often try to correct this by instructing you to “put your weight on your heels.” And the sign isn’t necessarily a bad one — especially if you tend to lift your heels — but focusing too much on the heels can cause you to arch backward, or change the way your joints angle — meaning your muscles may not be creatively prepared for power. If you don’t apply pressure to your entire leg, you can also lose strength from your quads and keep your lower back in a less supported position.
During activities like squats, deadlifts and lunges, think about driving through the entire foot—finding connections through the heel, big toe, and little toe. This will keep you in a more stable position, and ensure you’re engaging all the muscles involved.
Old rule: “Pinch the shoulder blades together” or “Keep a proud chest.”
Instead, think: “Stand tall, but don’t expose your ribs.”
step: squat, deadlift, bent-over row
You want your back to remain neutral on movements like squats and deadlifts. Losing that position can actually cause your lower back to contract. To help, instructors often prompt to “pinch your shoulder blades together.”
Here’s the half truth: you to do Many of us want to get out of the slouched posture. But to actually engage your shoulder blades together, most people need to arch their back more and inflate their ribs – which can be hard to handle and, in turn, can actually irritate your lower back.
Solution: Stand straight and keep your ribs above your hips without flaring outward. Aim for your best posture that feels strong—not forced.
Old rule: “Keep your elbows in line with your shoulders.”
Instead, think: “Lower your elbows to a 45-degree angle relative to your torso.”
step: chest press
If you’ve ever taken a group fitness class that involves weight lifting, you may have heard this prompt. It is a natural assumption that when doing a chest press you should flare to the side. But widening your elbows straight down often risks putting excessive pressure on the shoulders, and doesn’t always challenge the pectoral muscles as well.
Instead, release the elbows slightly forward as you lower the weight. I like to tell my clients to make a 45-degree angle with their armpit—the elbow isn’t stuck to the ribs, but it’s also not sticking straight out. This has a more even effect on the chest and feels better on the shoulders.
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Old rule: “Squeeze your core as hard as you can.”
Instead, think: “Handle it as if a hole is being drilled in your stomach.”
step: Plank, squat, deadlift, bent-over row
You probably hear “engage your core” all the time — and yes, your core helps protect your spine during planks, squats, deadlifts, rows, and more. But sucking strongly or squeezing as hard as possible is not the same. When people try to “squeeze the maximum out”, they often hold their breath, spiral forward, or tremble and tire faster. You don’t need to squeeze as hard as you can—you need to brace. That’s what it actually means.
My trick: Place two fingers just below your rib cage, as if you were being pressed. Then, take a deep breath in and try to extend that breath to your fingertips. You should feel your arms gently pushing outward into your fingers – not your stomach pulling sharply inward. Maintain that gentle but firm tension as you continue to breathe.
It is a strong, durable brace that supports your spine without turning you into a breathless position.
Corey Ritchie, CSCS, is fitness editor women’s HealthAs well as a certified strength and condition coach and group fitness instructor. She has spent many years reporting on topics related to health, nutrition, mental health, fitness, sex and relationships. You can find more of his work here men’s HealthHealthCentral, Livestrong, Self, and others.
