--- title: "Master Your Exercise Technique | Correct Your Form with a Pro" description: "Stop guessing your exercise technique. Learn correct form from a National Powerlifter. From deadlifts to squats, master your exercise technique and build strength without the injury risk. Get coaching for real results." canonical: https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/master-your-form-exercise-technique last_updated: 2025-09-12 --- # Master Your Form: Stop Guessing, Start Lifting Right Tribe Verified · National Gold-Medalist Powerlifter, 46 By [Shikha Singh](https://mytribe.in/shiksfitness) · Online coaching available across India · ₹3,500 per month (estimate) Part of [Online Strength & Nutrition Coaching for Women](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women). [View full gallery](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/gallery) Wrong form is why you’re hurting, not getting results. I’m a National Powerlifter, and I don't believe in wasted effort. Here is how you move the right way. ## Photos and videos - [Video: The Spoto Press is a great bench press variation to build stability and power. The key is to pause the bar just above your chest, maintaining tension, before pressing up. This helps you overcome sticking points in your regular bench press.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db46f79b-8a33-493f-8689-b33ff1f9a746) - [Video: To get the full benefit of an incline walk, you must stop holding onto the treadmill. Leaning on the handles takes the load off your body, reducing the effort and calorie burn. Let go and feel the difference in your cardio workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eacd75f3-eeb8-4ad1-a01b-f41ad4feb97a) - [Video: The bicycle crunch is not a race. Rushing the movement uses momentum, not your core. Slow down, control the twist from your torso, and focus on the mind-muscle connection to actually strengthen your abs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e61e52f-424b-492d-96ea-6192578ebd46) - [Video: The shoulder press is a fantastic upper body builder, but incorrect form can lead to injury. This video breaks down the proper technique, common mistakes like flaring the elbows too wide, and how to fix them for safer, more effective shoulder training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ac92e6f-1fca-4bf6-b29b-32f052464f18) - [Video: Are you feeling your back more than your lats during one-arm rows? You're likely using momentum. Slow down, keep your core tight, and pull with your elbow to properly engage the target muscles. Quality reps are better than quantity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bf0aae5-8e7a-418b-b62a-67bfd67bd77c) - [Video: If you have knee pain, strengthening the muscles around the knee is crucial. This video demonstrates key exercises like squats, leg extensions, and RDLs that build your quads, hamstrings, and calves to protect your knee joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed786d51-3f19-4578-8529-5a592a91b616) - [Video: If you're swinging the weights during a reverse fly, you're using momentum and not your rear delts. Slow the movement down, control the weight, and focus on squeezing your shoulder blades to make this exercise effective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f9a9479-6b9f-438f-975d-4367995246a8) - [Video: When performing heavy deadlifts for multiple reps, do not rush. Rushing compromises your form and can lead to back injury. Reset your position and brace your core before every single rep to ensure safety and proper technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44570bc5-c6cd-4bd5-bad6-4e866cd87cfc) - [Video: Even with a common exercise like crunches, form matters. If you don't engage your core properly, you'll end up straining your back. Learn how to brace your core first, then perform the movement to protect your spine and effectively work your abs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4eda2d0f-4597-4fed-ab5c-282e4f2939e8) - [Video: Neck pain during bent-over rows is a common issue caused by overextending your neck. A simple fix is to switch to a chest-supported row. This keeps your spine neutral and allows you to focus entirely on working your back muscles without strain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/411f5b9a-faaf-4290-8662-c267f6721ab5) - [Video: Injury from heavy lifts like deadlifts, squats, and bench press is avoidable. I explain three critical rules: master the technique first, use micro-loading for progressive overload, and prioritize nutrition and recovery. Don't become another gym injury statistic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3a4a293-bc0e-4570-9b4b-1805c8f76e42) - [Video: A common mistake in the dumbbell chest fly is keeping the arms too straight, which strains the shoulders and forearms. The correct way is to maintain a slight bend in your elbows, like you're hugging a tree, to isolate the chest muscles effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bafb6c85-df71-43d1-8a3f-81d390c69c0b) - [Video: For lateral shoulder raises, stop lifting with straight arms. Instead, keep a slight bend in your elbows and imagine pouring water from a jug. This small adjustment ensures you are targeting the deltoid muscle correctly for better shoulder development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e9359f5-4751-4660-8f6b-64dba92940f9) - [Video: The angle of your cable kickback determines which part of your glutes you're working. A kickback straight behind you targets the gluteus maximus, while a kickback at a 45-degree angle hits the gluteus minimus and medius. Use both variations for complete glute development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f6b58d2-b7af-46b0-ae20-ef3a4e8cbb74) - [Video: The shoes you wear matter. This video shows the foot instability caused by wearing cushioned running shoes during lunges. For weight training exercises like squats, lunges, and deadlifts, always wear flat-soled shoes for a stable base.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9858a84-e086-4268-a0de-272ba9c668c5) - [Video: Your squat is only as strong as your unrack. Setting the bar too high or too low compromises your stability from the start. I show you how to find the perfect rack height, aligned with your sternum, for a safe and powerful squat setup.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c465644-1863-41a4-a227-1d8d21bb2b96) - [Video: Here are four common deadlift mistakes I see all the time, from incorrect foot placement to a rounded back. This visual guide shows you how to correct your form to protect your back and lift safely for better results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ad346cc-4842-49a3-82b8-af03b5f71ef1) - [Video: Before you lift, you need to warm up properly. Here are six essential warm-up movements, including child's pose to cobra, to prepare your joints and muscles for your workout and help prevent injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d0f0723-4866-413e-a191-d95fde44f078) - [Video: Stop using your lower back to do face pulls. If you're thrusting your hips, the weight is too heavy. Sit down on a bench to increase stability, which allows you to better isolate your rear delts and upper back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34a6e37a-9a69-4ab0-a652-84c736c0d9e1) - [Video: I-Y-T raises are an excellent exercise for building shoulder stability and strength. This movement targets your entire trap and deltoid complex. You can do it with light weights or just your bodyweight for an effective shoulder health routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49f86157-b092-400a-9ac5-80160cec0dae) - [Video: If you experience shoulder pain doing front raises with a standard pronated grip, try this plate-held neutral grip variation. It can be a more comfortable and equally effective way to target your front delts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7e8400d-0dc7-415d-9154-fafbd224a840) - [Video: Face pulls are one of the best exercises for shoulder health, targeting the rear deltoids and upper back muscles. Doing them in a seated position provides better stability and allows for greater muscle engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7f6ee5b-0adf-42e0-bec1-8fe1fcd97523) - [Video: A proper warm-up is not just walking on a treadmill. Part 2 of my routine includes dynamic stretches like deep squat holds and torso twists to fully prepare your spine and joints for training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3675daa-042f-490b-b7f0-1b63f480cdd7) - [Video: Warm-ups are non-negotiable. Here is Part 1 of my daily warm-up routine, which includes movements to activate your muscles and increase joint mobility before you start lifting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/592a628c-2af2-4991-a4f1-76ad508ba5a7) - [Video: When doing chest flies, whether with dumbbells or cables, avoid locking your arms straight. Keep your elbows bent at roughly a 90-degree angle to protect your joints and put the tension where it belongs: on your chest muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d8ae5b2-22fd-4ac6-b475-cb785d5a2e2f) ## About Master Your Form: Exercise Technique Most people in the gym are just moving weight from point A to point B without any idea if it’s actually hitting the target muscle. If you’re doing shoulder presses and your back is arching, or if you’re rushing your deadlifts, you aren't training—you’re just practicing bad habits. My job is to fix your form so you can actually lift heavier, pain-free, and see the strength gains you’re chasing. ### Why Your 'Technique' Might Be Killing Your Progress I see it every day. People come to me with knee pain, back issues, or zero muscle growth, all because they’re doing the work but in the wrong way. If you are swinging weights during a reverse fly or leaning on the treadmill handles while doing an incline walk, you are actively cheating yourself out of results. **Common Mistakes You Are Likely Making:** * **The Shoes:** Please, stop lifting in cushioned running shoes. If you are doing squats, lunges, or deadlifts, you need a flat, stable base. Squishiness under your feet leads to instability, and instability leads to injury. * **The Momentum Trap:** If you have to swing your body to get a dumbbell up, the weight is too heavy. Stop letting your ego pick the weight. Control the movement, especially the eccentric (lowering) phase. That is where the muscle building actually happens. * **The 'Rushing' Habit:** You are not in a race. Whether it’s a bicycle crunch or a heavy deadlift, take a breath. Reset your core. Brace. Then execute. If you can't control the rep, you shouldn't be doing it. ### My Approach to Correction I don't just tell you 'do this.' I explain *why* you shouldn't do that. Whether it’s fixing your Spoto press to nail your bench stability or teaching you how to properly engage your lats during rowing, my goal is to make you autonomous. I want you to walk into any gym in India, pick up a weight, and know exactly how to use it safely and effectively. You don't need fancy equipment—you need a better understanding of how your body moves. ## About Shikha Singh I’m Shikha. At 46, I’m still hitting PRs on the platform, and I’m here to make sure you don't waste time with 'junk volume.' If you’re tired of following generic Insta routines that leave you injured instead of strong, let’s get to work. [See all of Shikha Singh's services](https://mytribe.in/shiksfitness) ## More from Online Strength & Nutrition Coaching for Women by Shikha Singh - [Featured](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/featured) - ['Seedhi Baat': Fitness Myths Busted](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/seedhi-baat-fitness-myths-busted) - [Real Results: Client Transformations](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/real-results-client-transformations) - [The Powerlifter's Journey: My Competitions & Medals](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/the-powerlifter-s-journey-my-competitions-medals) - [Fuel Your Strength: Nutrition & Supplements](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/fuel-your-strength-nutrition-supplements) - [My Workouts: From the Gym & Home](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/my-workouts-from-the-gym-home) - [Coach's Corner: Q&A and Fitness Chats](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/coach-s-corner-q-a-and-fitness-chats) - [My Journey & Motivation](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/my-journey-motivation) - [My Services](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/my-services) - [Coach Reacts: Celebrity Fitness](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women/coach-reacts-celebrity-fitness) ## More services by Shikha Singh - [Online Competitive Powerlifting Coaching for Women](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women) ## Similar work from other experts - [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: Exercise Tutorials](https://mytribe.in/theconsistencyproject_/online-strength-nutrition-coaching-for-women/master-your-form-exercise-tutorials) by Arundhati Boruah · Online Strength & Nutrition Coaching for Women · Available Online - [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 - [Mastering Form: The Foundation of Safe Training](https://mytribe.in/academy.of.strength/injury-rehabilitation-corrective-exercise/mastering-form-the-foundation-of-safe-training) by Academy of Strength · Injury Rehabilitation & Corrective Exercise · Online guidance available; Sessions in Indiranagar & Whitefield - [Exercise Tutorials: Master Your Gym Form](https://mytribe.in/fit_adarsh/personal-fitness-and-nutrition-coaching/form-is-everything-exercise-tutorials) by Adarsh · Personal Fitness and Nutrition Coaching · Available online and in-person at Anytime Fitness, East Patel Nagar - [Master Your Lift: Expert Technique Guides for Real Strength](https://mytribe.in/anupam_adarsh_mishra/strength-and-physique-coaching/coaching-corner-train-smarter) by Anupam Adarsh Mishra · Strength and Physique Coaching · Online coaching available ## Book To book Shikha Singh, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Shikha%2C%20I%20saw%20your%20Exercise%20Technique%20videos%20and%20realized%20I%20might%20be%20doing%20some%20moves%20wrong.%20Can%20you%20help%20me%20fix%20my%20form%3F)