One Of My Favorite Coaching Cues You Likely Haven't Tried

When a lot of people are performing exercises, they have a tendency of arching their back, and flaring their ribcage. As a coach, this is one of the most common breakdowns in form I see. People of all fitness levels, ages, backgrounds, and genders are guilty of this!

When I am coaching exercises that are done in a supine position like dead bugs, hollow body holds, etc, one key I like to look for is a wrinkled shirt. If the front of your shirt remains wrinkled it is a good sign your breathing, bracing, body positioning, and mindfulness are on point. Your head, torso, and hips should be in a stacked position, and I liken this to a canister.⁣

If you are not breathing and/or bracing properly, and are just going through the motions (something most people are guilty of), you will be more prone to losing the correct ‘’canister’’ body position and arching your lower back and flaring your ribcage. When this happens the front side of the shirt often smooths out, and your body will more closely resemble an open pair of scissors versus a canister.⁣ This is not ideal for many reasons.

I will often use a canister/barrel versus scissor analogy when it comes to the correct torso, rib, and hip position.

Sometimes I will also tell people to ‘’close the space in your midsection or on your front side,’’ but the ‘’wrinkle your shirt’’ cue can provide a better visual.

In the video below I am performing a dead bug variation and am demonstrating both what TO do, and what NOT to do. While I was being dramatic in the bad form component, many people are in the “in between” range so the breakdowns won’t be as obvious. They still matter and should be addressed.

While I use this cue a lot during supine exercises like dead bugs, hollow body holds, etc, this cue is also very relevant to many other exercises that are performed in different positions, including pull-ups, muscle-ups, push-ups, squats, and deadlifts. ⁣You want to maintain the canister body position during these exercises as well.

Sometimes I will also tell people to ‘’close the space in your midsection or on your front side,’’ but the ‘’wrinkle your shirt’’ cue can provide a better visual and external cue.

Also, make sure you don’t rush, and do a proper reset before 100% of your reps! This is very important and will help ensure you maintain the correct body position.

Here is another example. While I’m in a pull-up specific position, you can see my shirt remains wrinkled.

⁣Have you used this cue before, either on yourself or your clients? If not try it out and report back with the details ;). Let me know by responding below my post on Instagram.