Good form and technique is important in fitness not only for results but also to prevent injuries. When lifting or doing high impact movements knowing the basics is key.
We’ve put together insights from top trainers who excel in barbell, kettlebell and plyometric training. These fitness experts share their top tips for common exercises in each category and recommend drills to help you master the technique
Table of Contents
1. Barbell Training: Trainer Tips for Squats, Deadlifts and Bench Press
2. Kettlebell Training: Trainer Tips for Swings, Cleans and Turkish Get-Ups
3. Plyometric Training: Trainer Tips for Box Jumps, Broad Jumps and Burpees
1. Barbell Training: Trainer Tips for Squats, Deadlifts and Bench Press
When it comes to barbell training foundational exercises like squats, deadlifts and bench press are top of the list. Let’s get into advice from personal trainers known for their expertise in this area.
Trainer: Dr. Layne Norton (PhD, Bodybuilder and Powerlifting Coach)
Squat: Depth Over Weight
Dr. Norton says to prioritise depth over weight in squats. The goal is to reach at least parallel (where your hips are level with your knees) or below to engage all leg muscles. He warns against ego lifting where people prioritise adding more weight over good form. Start with light weights and only increase once you’re doing full depth comfortably.
Deadlift: Neutral Spine
For deadlifts Norton advises to maintain a neutral spine throughout the movement to protect your lower back. This means keeping your back straight (not arched or rounded) and bracing your core. He suggests thinking of “locking” your shoulder blades in place which helps to keep your back straight and your chest up.
Bench Press: Feet Planted
When doing a bench press Norton says to keep your feet planted and your lower back slightly arched. This gives you a solid base and stabilises your body so you can push more without putting too much strain on your shoulders.
Recommended Drill: Barbell Technique Practice Routine
- Set 1: Light barbell squats focusing on depth and core engagement (2 sets of 10 reps)
- Set 2: Deadlifts with light weight working on hip hinge and spine alignment (2 sets of 8 reps)
- Set 3: Bench press with just the bar practising foot position and grip control (2 sets of 10 reps)
Do this routine weekly to reinforce technique before adding weight.
2. Kettlebell Training: Trainer Tips for Swings, Cleans and Turkish Get-Ups
Kettlebell training is versatile and effective for building functional strength but it requires precision. Let’s get into the advice from Pavel Tsatsouline, founder of StrongFirst and widely regarded as a kettlebell expert.
Trainer: Pavel Tsatsouline (Founder of StrongFirst)
Kettlebell Swing: Hip Hinge
Pavel says to use a powerful hip hinge in the kettlebell swing not a squat. A common mistake is bending the knees too much which turns it into a squat. Instead hinge at the hips and use your glutes and hamstrings to drive the movement and keep your arms relaxed as they guide the kettlebell up.
Kettlebell Clean: Keep the Bell Close
For the clean, Tsatsouline recommends keeping the kettlebell close to your body to avoid swinging it outwards. This technique helps to maintain control and reduces strain on the wrist and shoulder. As you clean the kettlebell keep your elbow close and imagine pulling it up and around your forearm.
Turkish Get-Up: Move Slow
The Turkish get-up is a full body movement. Pavel’s advice here is to focus on each phase individually and ensure proper alignment and stability before moving to the next step. Rushing through this exercise can lead to poor form and increased risk of injury so go slow and stabilise at each transition.
Recommended Drill: Kettlebell Flow
Do the following exercises back to back without setting the kettlebell down:
- 10 kettlebell swings
- 8 kettlebell cleans on each side
- 3 Turkish get-ups on each side
This flow reinforces the correct movement patterns while building strength and endurance.
3. Plyometric Training: Trainer Tips for Box Jumps, Broad Jumps and Burpees
Plyometric exercises are explosive high energy movements that boost power, agility and speed. With good form they can be very effective. We’ve got advice from Ben Bruno, a strength and conditioning coach to athletes and some well known celebrities.
Trainer: Ben Bruno (Strength Coach to Athletes)
Box Jumps: Land Softly
For plyometric box jumps, Bruno says to land softly. Aim to land with a slight bend in the knees to absorb the impact rather than a rigid stance. This reduces the risk of knee injuries and trains you to control your descent rather than just focusing on height.
Broad Jumps: Arm Swing for Power
The broad jump is about horizontal distance not height. Bruno recommends using an arm swing to generate power. Start with a deep squat, swing the arms back and then leap forward, extending fully through the hips.
Burpees: Keep Core Engaged
Burpees are deceptively tough. Bruno says to keep your core tight especially during the push up and jump phases. When you hit the ground don’t let your hips sag instead keep your body straight as if you were doing a plank.
Recommended Workout: Plyometric Circuit
- Set 1: 10 box jumps, focus on controlled landing
- Set 2: 8 broad jumps, use the arms for power (rest 15 seconds between reps)
- Set 3: 15 burpees, keep core tight throughout
This circuit trains explosive strength and control, each movement reinforcing the proper technique.
Conclusion
Implementing these tips from the trainers into your routine will improve your performance and reduce the risk of injury. Each of these trainers stresses controlled movement rather than speed or weight which is important for both beginners and experienced athletes. Whether you’re lifting barbells, swinging kettlebells or jumping into plyometrics remember mastery of form and technique is key to long term progress.
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