--- title: "Master Strength Training Technique | Academy of Strength Bangalore" description: "Learn proper strength training technique at Academy of Strength. Master deadlifts, planks, and rows with our expert coaches in Bengaluru. Focus on safety today." canonical: https://mytribe.in/academy.of.strength/group-fitness-classes/learn-the-moves-technique-form last_updated: 2025-09-13 --- # Master Your Form: Strength Training Technique Tribe Verified · Training centers in Indiranagar and Whitefield. By [Academy of Strength](https://mytribe.in/academy.of.strength) · Online classes available; Studios in Indiranagar & Whitefield · ₹3,000 per month (estimate) Part of [Group Fitness Classes](https://mytribe.in/academy.of.strength/group-fitness-classes). [View full gallery](https://mytribe.in/academy.of.strength/group-fitness-classes/gallery) Getting the form right is the difference between building strength and picking up an injury. Whether you’re deadlifting for the first time or perfecting your Turkish get-up, we break down the mechanics to keep you moving well. ## Photos and videos - [Video: The deadlift is a powerful full-body exercise, but incorrect form can lead to injury. This video breaks down common mistakes versus correct technique, focusing on maintaining a neutral spine and hinging at the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5814ae0-141c-4abc-853e-e3c5955627df) - [Video: Bent-over rows are fantastic for building a strong back, but only with proper form. We show you how to avoid rounding your back and using momentum, ensuring you engage your lats and rhomboids effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9a26f67e-73ff-4bf6-a4ab-1bdcddf13fea) - [Video: The elbow plank is more than just an ab exercise. Learn the correct cues, like maintaining a posterior pelvic tilt and protracting your scapulae, to engage your entire core and protect your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3baf1c0e-c990-4a7b-9060-c9c354c47462) - [Video: Mastered the basic push-up? Here are some fun and challenging variations to break through plateaus. These progressions will help you build pushing strength, improve body awareness, and keep your workouts interesting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c30e8c9-41cd-46b9-ad79-2afd61163788) - [Video: Bilateral vs. Unilateral training. This video explains the difference between exercises like a back squat (bilateral) and a step-up (unilateral), and why incorporating both is key for building balanced strength and correcting imbalances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc8457fd-0ca2-40a6-8324-d4f8cb08b676) - [Video: The Turkish get-up is a dynamic full-body exercise that builds strength, stability, and coordination. Here, our coaches demonstrate the movement with a barbell, a challenging variation that tests grip strength and athleticism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17649664-a8c2-4848-b452-f6d6650c4433) - [Video: For those who have mastered the dumbbell or kettlebell Turkish Get-Up, the barbell version takes it up a notch. This is an advanced movement that requires immense stability and control. Not for beginners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b30a13b-fed3-436c-b773-363cc8b20c31) - [Video: Training the core in different ways is key to unlocking its full capability. This video demonstrates three methods: isometric (active hang hollow hold), eccentric (bench pullover), and concentric (Russian twist).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba94ae7c-b2d8-4132-8b0c-d4e5872b8962) - [Video: This week, we're focusing on core stability. Learn three movements to improve both static and dynamic core strength: the Pallof press for anti-rotation, bird-dogs for deep core muscles, and the traveling beast for dynamic stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55901daa-080d-4129-a56c-910331006dfe) - [Video: Building a solid foundation through core stability improves movement patterns and performance. Here are three of our favorite exercises: banded dead bugs, bird dogs, and reverse plank knee drives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18bde4ad-32b5-4dc3-a650-1cf3c78d479f) - [Video: Building a strong core is more than just crunches. Here are three exercises that work different parts of your core: contralateral marches for stability, reverse crunches for lower abs, and back extensions for posterior chain strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3128084a-c016-4f22-8e3c-03567335e910) - [Video: Core stability is your ability to support the spine and pelvis during movement. Try these exercises to build a super stable core: contralateral walks, hollow hold snow angels, dead bugs with a medball, and more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b50737f8-1c4c-483c-b1af-3147402782bf) - ![This week we focus on Spine Lateral Flexion, or bending your spine to the side. Training these muscles improves breathing capacity, spinal mobility, and body symmetry.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6231aafc-48cb-4912-940a-eb3275d5df5b) - [Video: Unilateral Farmer's Carry is a great exercise for strengthening your lateral flexors. It challenges your core to resist bending to one side, building stability and grip strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f33116f-e1fe-45be-990d-a03f49ac7593) - [Video: Side Plank Hip Drops are another excellent way to work your obliques and lateral flexors. This movement improves side-body strength and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2fc139b-6a8b-48e8-aa64-15789cb14535) - ![Core Training 101: Spine Rotation. This is the twisting motion of your spinal column. Strengthening your obliques with rotational exercises can improve power output and protect your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4b75fcf-0750-41c3-900d-f8c2bf26dbee) - [Video: Half-kneeling rotational medball slams are a powerful way to train core rotation. This exercise builds explosive power through the torso while maintaining a stable base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76a31311-b1e4-4080-86ea-ed8b3abb0a86) - [Video: Half-kneeling wood choppers with a resistance band are another fantastic exercise for rotational strength. The half-kneeling position helps to isolate the core and prevent compensation from the lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce3b038f-fb2d-4383-8762-06acca2c69ed) - [Video: The Pallof Press is an anti-rotation exercise that teaches your core to resist twisting forces. Holding this position builds incredible stability and awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54386a25-805a-441c-8149-7e47a6a0b7d9) - ![Hip Mobility is crucial for everything from deep squats to pain-free daily movement. This graphic introduces our series on exercises to improve your hip's range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f831dbf5-d6c9-4f70-b1f4-6e09db24e08f) - [Video: The 90-90 stretch is a fundamental exercise for improving both internal and external rotation of the hips. It's a great starting point for anyone with tight hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/acafa577-a68a-4160-a2f5-7f83052a823d) - [Video: Quadruped hip internal and external rotations help to isolate the hip joint, allowing you to work on its mobility without compensating with your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14b13dc0-a3a8-4e39-87e0-eb74043cc002) - [Video: Quadruped abduction leg lifts over a hurdle challenge your hip mobility and stability simultaneously, strengthening the gluteus medius.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/899f475a-07af-4fda-87a8-f9ffe26ece6d) - [Video: Seated leg lifts are a great way to build hip flexor strength and active range of motion, which is essential for movements like high knees and deep squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/653111bf-cd0d-4a8f-b99a-61f2736c3f90) - ![Hip Mobility Part 2. This graphic introduces more advanced drills for strengthening the gluteal muscles and improving squat depth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0532936e-7724-4445-9692-3f3abe13cb56) - [Video: Quadruped hip abduction and extension is a combination movement that targets the glutes and improves control over your hip's range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f5229d8-a05a-461d-9637-8b8fda3bdd3e) - ![Building Healthy Shoulders starts with mobility. This graphic introduces exercises to improve your shoulder's range of motion and reduce the risk of injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2e6a844-b288-4073-9cda-2557a9b10c1e) - [Video: Shoulder CARs (Controlled Articular Rotations) against a wall are a fantastic way to assess and improve the active range of motion of your shoulder joint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d285fab-6160-4794-82f6-d93bc660a5aa) - [Video: Wall Angels help to improve thoracic spine mobility and shoulder external rotation, counteracting the effects of slouching and improving posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18c783e8-6942-4cf5-b39e-4ec9a57fe7c6) - [Video: PVC pipe dislocates are a classic mobility drill for opening up the shoulders. Start with a wide grip and gradually move your hands closer as your mobility improves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abac8cfb-402b-420f-b49a-c7fed2c20ed9) - ![Building Healthy Shoulders also requires strength, especially in the scapula (shoulder blade). This graphic introduces exercises to strengthen these crucial stabilizing muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab439424-27d1-40f6-bf35-7cce31ad096c) - [Video: Scapula pull-ups are the first step to mastering a full pull-up. They teach you how to initiate the movement by depressing and retracting your shoulder blades, building foundational back strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98e4a423-f00d-40fa-be43-d64ce2be7171) - [Video: Scapula push-ups isolate the movement of your shoulder blades, strengthening the serratus anterior muscle, which is key for shoulder stability and preventing winging scapula.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d7c2044-f87c-4394-8437-461e7096ac06) - [Video: Prone T hurdles challenge your mid-back muscles and scapular retractors, improving posture and shoulder health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93221cd0-b8fc-4eda-97d2-ada0e7a61c79) - ![Shoulder Strengthening is essential for a well-functioning upper body. This graphic introduces exercises to fortify your shoulder muscles and enhance joint stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c205d9e-d690-4572-88c5-86a9697ec7ce) - [Video: Banded face pulls are an excellent exercise for strengthening the rear deltoids and external rotators of the shoulder, which helps to improve posture and prevent shoulder impingement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2ec37bd-dd29-4891-9f55-1d05ab888577) - [Video: Prone swimmers are a challenging bodyweight exercise that improves shoulder mobility and strengthens the entire posterior chain, from your upper back to your glutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38fd8d34-e3e9-48e7-b9d2-e6d8e536eb2c) - [Video: The Seated Z Press is a strict overhead press variation that challenges shoulder strength and stability without any help from the legs. It's a great way to build raw pressing power.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1651a994-c2c8-48a2-9977-54f52c0de082) - [Video: A good warm-up is crucial for running performance. This video breaks down key drills like ankle circles, glute bridges, and dynamic stretches to prepare your body for a run and reduce injury risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ab2bdb5-5f6f-4a08-a735-e3dc005fd4b3) - [Video: Spinal mobility is key to a healthy back. This video demonstrates two drills to improve thoracic mobility: the half-kneeling thoracic opener and the lying thoracic opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62473fc0-27b7-433c-b53a-085b4b07ecd5) - [Video: Why is mobility crucial for women? This mobility flow is designed to improve flexibility, reduce injury risk, and support everyday activities, especially important during and after pregnancy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c13b3fd-de46-485f-9165-07bc6c24bd5a) ## About Learn the Moves: Technique & Form At Academy of Strength, we don’t just watch you move; we intervene. In our sessions, you won’t find generic shouting. We use specific cues—like engaging your glutes during a plank or maintaining a neutral spine in a bent-over row—to stop you from compensating with the wrong muscles. It’s about building a mind-muscle connection that lasts long after you leave the gym floor. ### Why Form Matters Most gym injuries aren't caused by heavy weights; they’re caused by ego. We prioritize movement quality because we train for real life, not just for a mirror. When you master a movement, you unlock the ability to lift safely, recover faster, and see actual progress. ### The AoS Approach to Mechanics We break down complex movements into digestible components: * **Hinge Mechanics:** Whether it’s a deadlift or a kettlebell swing, we teach you to drive with your hips, not your lower back. * **Core Stability:** We treat the core as a dynamic stabilizer. You’ll learn cues like 'posterior pelvic tilt' and 'scapular protraction' that actually make sense, protecting your spine during heavy lifts. * **Unilateral Balance:** We use single-limb work like step-ups and unilateral carries to fix imbalances. Most people are significantly stronger on one side; we aim to close that gap to prevent long-term injury. ### Safety First, Strength Second Beginners often feel intimidated by barbells. We start with bodyweight, then move to kettlebells, and only progress to barbells once the pattern is solid. Whether you are dealing with a recurring back ache or just starting your fitness journey in Indiranagar or Whitefield, we scale the intensity, not the quality of the movement. No machine can correct your posture the way a coach can—and that’s exactly what you get here. We keep our groups tight so that every rep you perform is supervised, safe, and effective. ## About Academy of Strength We aren't here to push you into injury just to hit a number. We’re here to help you understand how your body actually works. Whether it’s adjusting your grip or fixing your stance, we’re the ones sweating alongside you until you get it right. [See all of Academy of Strength's services](https://mytribe.in/academy.of.strength) ## More from Group Fitness Classes by Academy of Strength - [Featured](https://mytribe.in/academy.of.strength/group-fitness-classes/featured) - [Real Stories, Real Progress](https://mytribe.in/academy.of.strength/group-fitness-classes/real-stories-real-progress) - [Not Your Average Gym: Our Philosophy](https://mytribe.in/academy.of.strength/group-fitness-classes/not-your-average-gym-our-philosophy) - [A Week at AoS: Our Classes](https://mytribe.in/academy.of.strength/group-fitness-classes/a-week-at-aos-our-classes) - [Animal Flow: Move Like You Mean It](https://mytribe.in/academy.of.strength/group-fitness-classes/animal-flow-move-like-you-mean-it) - [Meet the Team: Your Coaches & Community](https://mytribe.in/academy.of.strength/group-fitness-classes/meet-the-team-your-coaches-community) - [Special Programs & Events](https://mytribe.in/academy.of.strength/group-fitness-classes/special-programs-events) - [Our Space: The AoS Playground](https://mytribe.in/academy.of.strength/group-fitness-classes/our-space-the-aos-playground) - [Fitness Deep Dives](https://mytribe.in/academy.of.strength/group-fitness-classes/fitness-deep-dives) - [Just for Fun: Challenges & Bloopers](https://mytribe.in/academy.of.strength/group-fitness-classes/just-for-fun-challenges-bloopers) ## More services by Academy of Strength - [Injury Rehabilitation & Corrective Exercise](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise) - [Nutrition Coaching](https://mytribe.in/academy.of.strength/nutrition-coaching) - [Skill-Based Fitness Workshops](https://mytribe.in/academy.of.strength/skill-based-fitness-workshops) ## Similar work from other experts - [Master the Moves: Form & Technique](https://mytribe.in/coachnaveen/group-partner-training/master-the-moves-form-technique) by Naveen Kumar · Group & Partner Training · Online & In-person across Bengaluru - [Master Your Form: Strength Training Technique Guides](https://mytribe.in/coach.arnima/strength-training-for-rehabilitation-performance/master-your-form-technique-guides) by Arnima · Strength Training for Rehabilitation & Performance · Training at BASE Gym, HSR Layout - [Master the Lifts: Technique and Form](https://mytribe.in/thehook___/strength-performance-coaching/master-the-lifts-technique-form) by Hook · Strength & Performance Coaching · Online coaching available; In-person training at gyms in Domlur, Jakkur, and across Bengaluru - [Master Your Form: Simple Exercise Guides](https://mytribe.in/getfitwithbharat/fitness-coaching-for-health-conditions/master-your-form-exercise-guides) by Bharat Yadav · Fitness Coaching for Health Conditions · Available online - [Master Your Form: Stop Guessing, Start Lifting Right](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/master-your-form-exercise-technique) by Shikha Singh · Online Strength & Nutrition Coaching for Women · Online coaching available across India - [Master Your Exercise Form: Essential Gym Guides](https://mytribe.in/goldkraftfitness/personal-training/master-your-form-exercise-library) by Goldkraft Fitness · Personal Training · In-person training at JP Nagar 1st Phase ## Guides - [Personal trainers and group workouts](https://mytribe.in/guides/personal-trainers-and-group-workouts-in-bengaluru): What a month costs, what a group gives up, and how to check a trainer before they come home. About ₹12,000 a month for one to one three times a week at a studio. ## Book To book Academy of Strength, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Group%20Fitness%20Classes%20by%20Academy%20of%20Strength.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.