dbdadbod renewed™

Form guide

The 5 lifts, done right.

Watch each lift, then read the three cues before your first set. Start with the empty bar until it feels smooth.

Barbell Back Squat

Bar on upper back, brace your belly · Sit down between your heels

Squat

Push + Pull days
  1. 1Bar on upper back, brace your belly
  2. 2Sit down between your heels
  3. 3Drive up through mid-foot
Bench Press

Bench Press

Push day
  1. 1Eyes under the bar, feet planted
  2. 2Lower to mid-chest
  3. 3Press up and slightly back

Barbell Shoulder Press

Bar on front of shoulders · Squeeze glutes, ribs down

Shoulder Press

Push day
  1. 1Bar on front of shoulders
  2. 2Squeeze glutes, ribs down
  3. 3Press straight up, head through

Barbell Row

Hinge until torso is near flat · Pull bar to your belly button

Row

Pull day
  1. 1Hinge until torso is near flat
  2. 2Pull bar to your belly button
  3. 3Lower with control, no bouncing

Deadlift

Bar over mid-foot, shins touch bar · Flat back, chest up

Deadlift

Pull day
  1. 1Bar over mid-foot, shins touch bar
  2. 2Flat back, chest up
  3. 3Push the floor away, stand tall

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