Proper Form & Technique | FISTPUMP Guides
Miriam Mortimer, Level 3 Certified Personal Trainer with Diploma in Nutrition (as of February 2026)

Please Note: The Mental Health & Wellbeing and Understanding Coeliac Disease sections are NOT reviewed by Miriam Mortimer and fall outside her professional remit. These pages are for informational purposes only.

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TECHNIQUE GUIDE

Proper Form & Technique

Good form isn't just about preventing injury - it ensures you're actually working the right muscles and getting the results you want. Master these fundamentals.

Key Takeaway: Perfect practice makes perfect. One rep with great form is worth ten reps with poor form.

Mid adult man doing squats with personal trainer at gym

Universal Form Principles

These principles apply to almost every exercise you'll ever do. Master them first.

Neutral Spine

Maintain your spine's natural curves. No excessive arching or rounding. Imagine a straight line from your head to your tailbone.

Brace Your Core

Engage your abs like you're about to be poked in the stomach. This protects your spine and transfers force efficiently.

Shoulders Back & Down

Pull shoulder blades together and down, away from your ears. Creates a stable upper body foundation.

Root Your Feet

Press through the whole foot. Distribute weight evenly across the big toe, little toe, and heel - the "tripod foot."

Essential Exercise Form Guides

The Squat

An essential for leg day, it builds leg, glute and core strength.

Perfect Form Checklist:

  • Feet shoulder-width apart, toes slightly out (10-15°)
  • Sit back like sitting into a chair, hips lead
  • Knees track over toes, don't cave inward
  • Chest up, eyes forward, core braced
  • Squat to parallel or below (if mobile)

Common Mistake: Knees caving inward. Cue: "Push knees out over pinky toes."

The Deadlift

Works your entire posterior chain - back, glutes, and hamstrings.

Perfect Form Checklist:

  • Bar over mid-foot, shins almost touching bar
  • Hinge at hips, think about closing a door with your bum
  • Flat back, shoulders back and chest proud
  • Drive through the floor, push feet down
  • Squeeze glutes to straighten

Common Mistake: Rounding the lower back and/or shoulders. Master the hip hinge pattern first.

The Push-Up

Builds chest, shoulders, triceps, and core stability.

Perfect Form Checklist:

  • Hands slightly wider than shoulders
  • Body in straight line from head to heels (if you need to drop your knees, straight from head to knees)
  • Elbows at 45-degree angle to body
  • Lower until chest nearly touches floor
  • Push through palms explosively to rise

Common Mistake: Sagging hips - keep core tight.

Bent Over Row

Strengthens your back muscles and improves posture.

Perfect Form Checklist:

  • Hinge forward 45°, flat back maintained
  • Arms hang straight down at start
  • Pull elbows back, squeeze shoulder blades
  • Control the weight down slowly (3 seconds)
  • Keep core engaged throughout movement

Common Mistake: Using momentum to swing the weight. Slow and controlled wins.

The Lunge

Unilateral leg exercise that builds balance and strength.

Perfect Form Checklist:

  • Step forward, keeping torso upright
  • Lower until both knees at 90 degrees
  • Front knee over ankle, not past toes
  • Push through front heel to standing
  • Keep hips square, no twisting

Common Mistake: Taking too short a step. Aim for 90-degree angles in both knees.

The Plank

Helps build core stability. Protects your spine.

Perfect Form Checklist:

  • Forearms/hands directly under shoulders
  • Body in perfect straight line
  • Squeeze glutes hard, brace abs tight
  • Breathe normally, don't hold breath
  • Look at floor, keep neck neutral

Common Mistake: Hips too high or sagging. Straight line always.

How to Improve Your Form

Form Improvement Strategies

  • Film Yourself: Use your phone to record sets. You'll spot issues immediately.
  • Reduce Weight: Drop the weight by 20-30% and focus purely on form.
  • Slow Down: Control every rep - pace will vary by exercise.
  • Get Coaching: Even one session with a qualified PT can correct years of bad habits.
  • Prioritise Basics: Focus on the fundamentals.

Red Flags: Stop Immediately If...

  • Sharp Pain: Dull burn is normal. Sharp pain means stop immediately.
  • Joint Clicking: Painless clicks are usually OK. Painful clicks aren't.
  • Form Breakdown: If you can't maintain form, the set is over. Lower the weight.
  • Numbness/Tingling: Could indicate nerve compression. Stop and assess.
  • Dizziness: Rest immediately. If it continues, stop exercising for the day.

Ready to Put Perfect Form Into Practice?

Our 12-week programme includes video demonstrations and form cues for every exercise to ensure you're training safely and effectively.

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