Squats * Keep your feet shoulder-width apart and toes turned out about 30 degrees * Don’t let your knees buckle inward relative to your toes * Keep your abs braced through the lift * Squat down until the top of your thigh is parallel to the floor * Initiate the push-up through your glutes * Don’t let your back round up; keep it straight * Keep your head in line with your torso Bench-Press * Keep your feet flat on the floor * Put your pinkies on the rings in the bar’s knurling * Take a deep breath before unracking * Tuck your elbows at about 75 degrees. They shouldn’t be flared out at 90 degrees and shouldn’t touch your body * Touch the bar to your mid-chest * Keep your wrists straight through the movement * Keep your butt on the bench Standing Row * Stand with your midfoot over the bar * Grab the bar with a shoulder-width grip. Both your palms should face you. * Lift the bar off the ground and push your hips and knees back * Your shins should remain vertical through the exercise * Pull the bar vertically * Lower the bar under control Deadlift * Start with the bar under your midfoot * The bar path should be vertical, not moving away from you * Keep your back neutral through the lift * Keep your head in line with your body * Both palms should face you