The Worst Lifting Cues Ever (And Why They Keep Ruining Your Technique)
If you’ve been in a weight room long enough, you’ve heard it.
Someone yelling a cue at full volume.
Someone repeating something they were told once—without understanding why.
Someone confidently passing along advice that sounds aggressive, authoritative… and completely wrong.
That’s exactly why I asked a simple question on social media:
“What are the worst lifting cues you’ve ever heard?”
The responses poured in—and they all pointed to the same problem:
👉 Most lifters don’t understand what a cue actually is, or how it affects technique.
This article is going to break down:
What a lifting cue really is
How cues affect technique (for better or worse)
Why some cues are not just unhelpful—but dangerous
The worst lifting cues submitted by real lifters—and why they fail
Let’s start with the foundation.
What Is a Lifting Cue?
A cue is a short, intentional instruction meant to guide movement, position, or effort without overwhelming the lifter.
Good cues:
Are simple
Are context-specific
Solve one problem at one moment
Match the lifter’s experience level and body type
Bad cues:
Are vague (“HIPS!”)
Are aggressive but meaningless (“BACK!!!”)
Force positions instead of guiding movement
Are applied universally, regardless of the lifter
A cue is not:
A full biomechanics lecture
A guarantee of good technique
A replacement for coaching, programming, or strength
Think of cues like a GPS instruction.
“Turn left in 300 feet” is useful.
“Drive better” is not.
How Cues Affect Technique (and Why They Can Backfire)
Cues influence how the brain organizes movement.
When you cue someone, you’re essentially telling their nervous system:
“Prioritize this.”
That matters—because the body will often overcorrect to satisfy the cue.
For example:
Cueing “chest up” often leads to spinal overextension
Cueing “knees out” often leads to collapsing arches
Cueing “arch harder” often leads to instability and pain
Most bad cues fail for one of three reasons:
1. They Create the Opposite Problem
Fixing one error by introducing another isn’t a solution—it’s a tradeoff.
2. They’re Too Generic
What helps one lifter may completely sabotage another.
3. They Focus on Appearance, Not Force Production
Good lifting isn’t about how it looks. It’s about how force is transferred efficiently.
Now let’s get into the real-world examples—the worst cues lifters actually hear.
“Don’t Worry About Depth in the Gym… You’ll Hit It at the Meet”
This one is brutal.
Depth isn’t a switch you flip on meet day.
It’s a skill that’s built under load, fatigue, and consistency.
Why This Cue Is Terrible
Depth requires mobility, control, and strength
Meet nerves make technique worse, not better
You default to your most practiced pattern under stress
If you don’t train depth consistently, you won’t magically find it when it counts.
Better Approach
Train competition depth year-round
Use pauses, tempos, or pin squats
Film your lifts and self-correct early
Meet day exposes habits—it doesn’t fix them.
“Look at the Ceiling When You Squat”
This cue might be the most common—and the most misunderstood.
Looking up doesn’t make you stronger.
It just forces excessive spinal extension.
Why This Cue Fails
Shifts balance forward
Disrupts bar path
Creates neck and lumbar compensation
Encourages “chest up at all costs” lifting
Your spine doesn’t need to be cranked into extension to squat well.
Better Cue
“Keep your head neutral”
“Eyes fixed on a point ahead”
“Brace first—then move”
Spinal neutrality > forced posture.
“BACK!!!” (Screamed at Max Volume)
This is the lifting equivalent of yelling “DO IT BETTER.”
It sounds intense.
It accomplishes nothing.
Why This Cue Is Useless
Which part of the back?
Do you want tension, extension, stability, or strength?
Are we talking upper back, lats, or spinal position?
Without context, the lifter just guesses—and usually overextends.
Better Cue
“Pull the slack out of the bar”
“Squeeze the bar to your shins”
“Lock your ribs down”
Specific cues create specific outcomes.
“Hold Your Breath the Entire Rep”
This one sounds tough.
It’s also unsafe for many lifters.
Why This Cue Is Risky
Breath-holding duration varies by rep length
Can spike blood pressure excessively
Causes dizziness and blackouts
Breathing strategy must match the lift.
Better Cue
“Brace before the rep”
“Reset between reps if needed”
“Exhale after the hardest point”
Bracing ≠ suffocating.
“Get Angry!”
Emotion isn’t a technique.
Why This Cue Falls Short
Anger increases tension everywhere
Reduces fine motor control
Encourages rushed setups
Intensity without control leads to mistakes.
Better Cue
“Stay patient”
“Own the position”
“Aggressive intent, calm execution”
The best lifters look bored for a reason.
The Real Problem With Bad Cues
Bad cues don’t just fail to help—they:
Mask real weaknesses
Reinforce bad habits
Create unnecessary injuries
Replace thinking with noise
The loudest coach isn’t the best coach.
The best cue is often the one you barely notice.
Final Thoughts: Cues Are Tools, Not Rules
Cues should:
Solve a specific problem
Be temporary
Evolve as the lifter improves
If a cue:
Works for one lifter but not another
Fixes one issue while creating three more
Needs to be yelled to work
…it’s probably not a good cue.
Train movements.
Train positions.
Train intent.
And remember—good lifting doesn’t need to be screamed into existence.