The Uplifted Insider

“There is no reason to be alive if you can't do deadlift" -Four-time World's Strongest Man winner Jón Páll Sigmarsson

The Foundation Of A Strong, Healthy & Resilient Body

Since I started my personal training business in November of 2012, three exercises (or some modified variation of them) have been a staple in all my fitness programs. These exercises are proven movement patterns, but are challenging to learn and perfect. This may be why many people who aren’t serious gym goers, neglect or avoid them altogether.

“The Big Three” is known in powerlifting circles as"SBD," (SQUAT, BENCH, and DEADLIFT).

These exercises have been the foundation of quality strength and bodybuilding programs for decades. This is the case for a couple of reasons. One is that all of them are compound lifts, meaning that they involve the use of many muscles working in unison to complete the movement. Furthermore, they safely allow for continual progressive overload. This means you can easily add a stronger stimulus to the movement (ie. put more weight on the bar) as you need to. By getting stronger and more proficient at these three exercises, you give yourself a great chance of achieving the healthy, strong and aesthetic physique that you have always desired.

So why do so many people avoid these exercises completely or try to unfairly demonize them as dangerous or bad for your joints?

I believe it comes down to stigma, lack of knowledge and lack of patience. In my experience as a trainer, many people succumb to making sweeping generalizations based on something negative they heard or unfortunate examples they may have witnessed. As for lack of knowledge, so many people set out to get stronger with these lifts with a very crude understanding of them. If you perform them incorrectly you are setting yourself up for a negative consequence, just as you would if you do any other physical activity incorrectly or dangerously. The last point is lack of patience. In today’s society people want to be stronger by tomorrow and try to showcase their perceived strength too quickly. They want results and a dopamine hit ASAP. So instead of delaying gratification, people try to progress quicker than their body has adapted and when your body can’t physically withstand the stress you are exposing it to, you have a much greater chance of getting injured.

The truth is, that when performed correctly, these exercises are not only safe but may actually be protective against joint pain and injury. While I am not going to go in-depth on the form of each in today’s newsletter, you will learn more about each of these major compound exercises. After covering the basics of each exercise, I’ll give you a few quick practical tips on how to perform them better in your next gym session.

The Barbell Back Squat: King of All Exercises

In my opinion, and that of many others, the barbell back squat is the king of all strength exercises. The barbell squat requires over 200 muscles to work together, making it one of the most effective exercises for developing your entire body. Yet many people believe it's a one-way ticket to knee problems.

However, the fact of the matter is that heavy squatting does not exceed the ultimate strength of healthy knee ligaments and this is well-supported by research.

Tendon and Ligament Safety Margins: Research on elite powerlifters squatting up to 2.5–3 times their body weight indicates that the tensile forces placed on the knee are significantly below their failure points. For example, the ACL (Anterior Cruciate Ligament) typically experiences forces that are a mere 6% to 25% of its ultimate strength during a squat.

PCL (Posterior Cruciate Ligament) Loading: The PCL bears the highest load during deep squats, but even at extreme weights, these forces remain well within the ligament's natural strength limits.

Adaptation: Long-term heavy training actually increases tendon stiffness and cross-sectional area, making the joints more resilient over time. Studies comparing elite lifters to sedentary controls often find that lifters have healthier knee cartilage and tighter, more stable ligaments.

Compression vs. Shear: Deep squats increase compressive forces (which the knee is designed to handle) but actually reduce harmful shear forces compared to partial squats.

While knee injuries while squatting are possible by using poor form or possessing pre-existing conditions, the human knee is far stronger than most people realize.

Back Squat Quick Tips:

Knee Alignment: Your knees should track in line with your toes and as you initiate the movement, push your knees out slightly so that your hips now have a “hole” to sit back and down into. If you struggle with pushing your knees and thighs outwards, practice some mobility work. Squat to the bottom position, place your elbows against your knees with palms together, and use your elbows to press your knees out. Hold for 20-30 seconds and feel that stretch.

Lower Back Position: Maintain a neutral spine throughout. You do not want to see lower back rounding or on the flip side an overarching of the lower back. The latter is usually seen with leaner more flexible torsos that push the chest out and pull their head up too high. Both can cause low back pain or injuries, so maintain a tight core and neutral spine.

Heel Elevation: Many people benefit from slightly elevated heels during squatting. This can improve form and range of motion. If you are really dedicated to squatting consider investing in olympic lifting shoes which have solid, slightly elevated heels rather than training in running shoes. At the very least, squat barefooted, sock-footed or in a shoe with a hard flat sole.

Breathing/Bracing Technique: Use what is called the Valsalva maneuver. This is where you take a deep breath to almost full lung capacity, press your tongue against the roof of your mouth, and try to breathe out while keeping your mouth closed. This creates intra-abdominal pressure that stabilizes your torso and protects your spine. I call it, “making yourself look fat with air.” Using a lifting belt enhances this effect by giving your core something to brace against.

Knowing how to properly breath and brace while squatting is a game changer for performance and injury prevention. An example I always use with clients is the strength of unopened soda can. You want to create the same pressurization effect that the unopened can has. An unopened can of soda can hold up cinder blocks but when it’s popped open it cannot because all the pressurized air has escaped. The opened can becomes weak and will be crushed under the weight of the cinder block. So be the unopened can of soda and pressurize your torso, so you won’t get crushed. Your spine will thank you.

The Bench Press: Commonly Done And Very Effective

How much do you bench? This might be the most commonly asked fitness question in young male social circles around the world and while it might be overly done by some, it is undeniable that the bench press is one of the most effective strength builders.

The bench press trains your chest, shoulders, triceps, core and even your legs to a degree. Unfortunately, it's also one of the most butchered exercise in most gyms.

Common mistakes include not touching the chest, lying flat to the bench, bringing the bar to the collarbone, lifting the butt off the bench, and flaring the elbows too wide. These errors not only reduce effectiveness but increase injury risk.

Quick Bench Tips:

Grip and Arm Position: Use a medium grip slightly wider than shoulder-width. Keep your arms at about 45 degrees relative to your torso, definitely not flared straight out.

Full Range of Motion: Lower the bar to your chest, making contact with your lower pec region. Only doing partial reps will limit muscle development, shoulder mobility and strength gains.

Body Position: Keep your shoulder blades pulled back and down, maintain a slight arch in your lower back, keep your butt on the bench, and plant your feet firmly on the floor. Your chest should be pushed up as well.

Movement Pattern: Try to think "pushing yourself away from the bar" rather than "pressing the bar away from you." Also, the bar should travel in a slight diagonal path back over your shoulders.

Close-Grip Variation: Narrowing your grip shifts emphasis to the triceps, making it an excellent accessory movement.

The Deadlift: The Ultimate Strength Builder

While I believe that the barbell back squat is the king of all strength exercises, if I could only do one exercise for the rest of my life, it would be the deadlift. It works virtually every muscle group and forces you to get strong in a very functional manner.

Despite its reputation for being an exercise that is dangerous for your back, I have found that its benefits far outweigh its risk. I believe we also have to be aware of injuries sustained while deadlifting with improper form vs. injuries sustained while deadlifting with proper form.

Furthermore, a University of Valencia study found that deadlifts were a very effective exercise for strengthening the paraspinal muscles that prevent back injuries. I have also noticed throughout my training career, that strengthening people’s backs through deadlifts or deadlift variations like the Romanian Deadlift, have in many cases reduced or eliminated back pain that is very commonly caused by weak lower back muscles.

Essential Deadlift Tips:

Footwear: For deadlifts, you want a shoe with a hard flat sole or go barefoot or sock-footed (this is what I usually do).

Grip Strength: Squeeze the bar like you're trying to crush it. This is common mistake. I have had to coach many beginners out of just grabbing the bar with their finger tips. When your grip becomes the limiting factor, use a mixed grip (one hand up, one hand down) or use lifting straps.

Place Your Feet Shoulder-Width Apart: For a conventional deadlift, you will want your feet shoulder-width apart because this is where you will be able produce the most force against the floor. This foot placement should also be the same as where you would get your strongest jumps from.

Keep Your Shins Vertical and The Bar Close: Keep your shins as vertical as possible. This will put your hips in the right place when you grab the bar and flatten your back. Start with the bar slightly in front of your shin (cut your feet in half with the bar) and as you lift, keep it as close to your legs as possible.

Arms Like Cables, Tighten Lats: Pretend your arms are taut cables and when you tightly grab the bar, try to snap it in half. This external rotation will tighten your lats properly. Tightness is vital when deadlifting.

Breathing/Bracing: Use the same bracing technique that I explained for the squat. Your success and safety with the deadlift depends on your ability to brace your core. Exhale as you raise the bar past your knees.

Romanian Deadlift Variation: This involves keeping legs fairly straight and lowering only to below the knees. It's exceptional for hamstring and glute development. The emphasis of this exercise should be on the lowering (eccentric) part of the lift. This is opposite the emphasis of the conventional deadlift, which is on the lifting (concentric) part of the exercise.

Common Mistakes to Avoid

Wrong Footwear: Avoid squatting or deadlifting in cushy running shoes. The soft, unstable soles compromise your stability and power transfer. Use flat, hard-soled shoes or go barefoot/sock-footed.

Ignoring Pain: Muscle fatigue and the burn of hard training are normal. Sharp, localized pain that makes you wince is not. Stop immediately if something genuinely hurts and assess the situation.

Ego Lifting: Adding weight too quickly is the fastest way to get injured. Progress gradually and prioritize good form over impressive numbers. However, once you become more advanced, it is safe, fun and motivating to occasionally test yourself by lifting super heavy loads (within reason of course). Trying to hit new personal records (PRs) and doing so, produces a satisfying feeling of accomplishment that help drive people towards longterm fitness success. But chasing PRs should be a small percentage of your total work.

Inconsistent Technique: Every rep should look almost identical. Sloppy form under heavy loads is asking for trouble. You must practice so much that the movements become second nature.

Remember: These exercises are skills that take time to master. The investment in learning proper form will pay dividends for years to come in both results and injury prevention. I have been honing these skills on a weekly basis for fifteen years now and the positive effects that these movements have had on me are priceless. I’m glad I stuck with it when there were loud negative voices at the beginning of my journey, telling me that my body was going to fall apart by age 30 because I lifted “too heavy.”

Ready to Master the Fundamentals?

If you want personalized guidance on perfecting these movements and building them into a complete training program, I'd love to help.

My online coaching program includes detailed movement analysis, progressive programming, and ongoing form feedback to ensure you're getting maximum results safely.

Click here to apply for customized online personal training today!

Back squats, bench press and deadlifts aren't just exercises, they're the foundation of a strong, healthy and aesthetic physique. Master them, and you'll have the tools to transform your body for life.

Your strongest self is waiting to be forged by “The Big Three.”