Coaching Cues Enhanced

Cues to a strength coach or personal trainer are like a tools on a belt to a carpenter. You need them available to correct technical issues at a moment’s notice. They need to be quick and effective so that the client can keep their concentration on the task at hand, not at listening to your thorough explanation of anatomy and physiology.

My training methodology has changed slightly over the years, but my coaching cues have upgraded drastically. Some have changed because of the effectiveness of the cue and others due to my increased knowledge of exercise technique and human kinesiology. Here are four cues I have improved over the years.

Don’t use “Puff your Chest”- this cue is used mostly during squatting and rowing exercises because the client will have excessive thoracic flexion, or hump back. The client, after hearing this command, usually retracts their shoulder blades to expose more of their chest. This new posture may look better than a rounded upper back, but they have now created stability by stacking bone on bone(not good!). Excessive retraction of the the scapulae provides stability by mashing the medial borders together or by mashing the spinous processes of the vertebrae together. Not the most optimal way to find stability. This also pulls the rib cage forward and will prevent the client from getting air to their upper back, which is very important when the front of the body is closed off like in rowing and front squatting.  If the forward tilt of the shoulder blades has not been corrected before retracting, then the upper trapezius will take over and increase tone in the neck. Ouch.

Instead use “Shoulders away from ears”- When a client falls into an anteriorly tilt of the scapula they have lost the activation of the serratus and lower trapezius. By cuing to drop the shoulders away from the ears we will activate the aforementioned muscles and will decrease the tone of the upper trapezius and pec minor, placing the entire shoulder in a safer position. This position allows the rib cage to stay in position which will keep the head and neck in line as well.

Don’t use “Big belly”- If you have ever trained for powerlifting, strongman, or any other serious strength sports, then you have probably heard this one. Creating intra-abdominal pressure is paramount for achieving real strength gains. Most people think breathing with their diaphragm means just expanding their stomach with an inhale. This causes them to only inflate the front of their abdomen which will externally rotate, or open up, the ribs thus losing the intra-abdominal pressure they were aiming for.

Instead use “360 breath”- when we are really trying to get the most pressure for a big lift we need to keep the diaphragm in a position of opposition to the pelvic floor so that when the diaphragm is contracted it will create pressure. In order to get the most out of this process the ENTIRE diaphragm must be used. You can give an internal cue by placing your hands on the client’s oblique and spinal erectors or use a belt to help them activate the entire midsection on inhalation. This will brace the core 360 degrees around and protect the spine. 90/90 breathing is a great way to practice this method before attempting a big lift.

Don’t use “Drive through the heels”- This cue is commonly used for swings, squatting, and deadlifting with the intention of keeping the client from lifting the heels during a lift. Keeping the heels grounded is important, but so is keeping the toes down. The toes are important in activating the knee flexors and adductors which are important in stablizing the knee and hip.  

Instead use “Drive through the whole foot”- We want to find a strong tripod, 1st metatarsal-5th metatarsal-heel, of the foot to create stability for the entire body. When we lose balance the body will compensate to keep the movement safe. This usually takes place in the knee or in the core, resulting in low back pain and fatigue. Before a lift you should spread your toes, grab the floor, and create a strong arch so that you can drive through the entire foot during the lift.

Don’t use “Look Up”- this may stir up the most heat, but needs to be addressed. When you extend or hyperextend your cervical spine, the neck, you are signaling the body to contract the spinal erectors. This will arch the back and put the hip into an anteriorly tilted position which will put the glutes and hamstrings in a disadvantageous position. If you are trying to get the most out of a deadlift or kettlebell swing then you need the most out of these two muscles. Almost all the clients I have worked with that experience back pain on deadlifts are hyperextending their neck at the bottom of the pull. This cue is used often to try and correct thoracic flexion during a movement, but excessive extension is not any better than having a flexed spine. Looking at your target is important for sporting events, but does not need to be used with maximal loading on the spine.

Instead use “Neutral neck”- when we keep the cervical spine neutral we are allowing the body to evenly distribute tension between the anterior core, abs, and the spinal erectors. This balance will keep the pelvis in a neutral position and allow the hamstrings to engage fully during the movement. In this position some clients may appear to have a flexed upper back, but this is easily corrected by cueing to “keep the shoulders away from the ears.” If they still are not able to find a neutral spine, then elevate the object from the floor until they have the motor skills or mobility to go all the way to the floor.

This article is not an attempt to bash any other coaches, but more of an attempt to help out others who are trying to improve their methods of helping client’s performance. If you have a coach that is giving you cues at all then that means they have the best intentions of trying to help you. Even a bad cue can help some people find the right position, but the new suggestions should help get more people into the best position for maximal performance.