Learning a lift
The six movement patterns, how to learn a new exercise, and when to add weight.
3 min read
Good technique means repeating the same movement, under control, through a range you own. Learn each lift light, and add weight only when every rep looks and feels the same.
| Pattern | Example | Main muscles |
|---|---|---|
| Squat | Goblet squat | Thighs and hips |
| Hinge | Romanian deadlift | Hamstrings, hips and back |
| Push | Push-up, bench press | Chest, shoulders and triceps |
| Pull | Row, pull-up | Back and biceps |
| Single leg | Split squat, step-up | Legs and balance |
| Carry | Farmers carry | Grip and trunk |
Learning a new lift: Levlofit rules
- Start light. Bodyweight, a light dumbbell or an empty bar.
- Same setup. Place your feet, hands and grip the same way on every rep.
- Control the way down. Lower the weight under control instead of dropping into the bottom.
- Use the range you own. Go as deep as you can while keeping your position, without pain.
- Check it. Film one set from the side and compare it with the exercise demo.
- Then add weight. Only when every rep looks the same, keeping 2 to 3 reps in reserve while you learn.
Ready for more weight
- Every rep has the same speed and shape
- You finish the set with reps in reserve
- No pain in any joint, during or the next day
Fix before adding weight
- Reps change shape or speed as the set goes on
- You reach failure earlier than planned
- Joint pain during or after the lift; see Soreness, pain and injuries
The practice loop
Learn it light → Repeat it often → Film and check → Add a little → back to the start
These are Levlofit coaching rules, not research findings; technique coaching is hard to test in trials. A qualified coach can check your form in person.
Key points
- Six patterns cover most training: squat, hinge, push, pull, single leg and carry.
- Learn each lift light with the same setup and a controlled way down.
- Add weight only when every rep looks the same and nothing hurts.
Up next
- Warming up: Every session starts by preparing for the first lift.
Sources
- [1] Zourdos MC et al. Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res 2016;30(1):267-275.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.