When you first start your fitness journey, a coach or an experienced friend will often point out: "Your posture isn't correct; it's hard to read." Most people feel that performing the movements properly is challenging. However, the truth is that mastering the correct form isn’t as difficult as it seems. Today, I’ll reveal a simple yet powerful secret that applies to all exercises. If you follow this rule, you can achieve around 90% accuracy in your posture.
**Make sure that your head, middle of the shoulder blades (upper back), and tailbone are aligned in a straight line.**
Why is this important? Besides protecting your spine and neck, keeping your upper body straight and stable allows you to use your body more efficiently. Let’s take a look at some examples. Whether you're doing leg movements, back exercises, core workouts, or chest presses, the correct posture always involves aligning these three points in a straight line (as shown by the red line):
**Squat**
**Front Squat (front of the neck, high back, low back)**
**Plank**
**Bench Press**
**High Pull**
**Deadlift**
Most exercises follow the same principle: keep your head, back, and hips in a straight line. To do this, focus on the following four key points:
**1. Tuck your chin**
Many people overlook this step. In most exercises, you should gently tuck your chin (not by looking down). This helps protect your cervical spine. When you lack strength, your body may naturally rely on your neck to lift your torso, which can lead to neck pain—like when doing sit-ups without proper form. Always tuck your chin unless you're specifically training your neck muscles.
**2. Push your chest forward**
The role of the chest is to stabilize the upper body and support a straight spine. You need to engage your chest in every movement to maintain good posture.
**3. Squeeze your shoulder blades together**
Unless you’re doing rowing movements or specific shoulder and trapezius exercises, it's recommended to bring your shoulder blades together for better upper body stability. This is especially important for chest exercises, deadlifts, squats, and pull-downs.
**4. Engage your core**
Core engagement is different from just pulling your stomach in. It means tightening your abdominal muscles and exerting force, even if your belly doesn’t visibly bulge. A strong core helps keep your back straight and prevents lower back strain. Whether you're doing ab exercises or any other movement, always lock in your core.
By focusing on these four points, you'll be able to align your head, back, and hips into a straight line, which applies to all your workouts. Not only will this help keep your body healthy, but you’ll also notice a significant improvement in your overall fitness performance!
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