If your shoulders ever feel unstable during a bench press or squat, there’s a quick fix most lifters skip. Before you grab the bar, take five seconds to perform scapular squeezes. It’s a small move that locks your shoulder blades together, tightens your upper back, and gives you a more solid foundation for every lift.

Scapular squeezes help your body remember how to stay tight under load. They keep your shoulders safe, reduce strain on the rotator cuff, and make your setup stronger and more consistent. Just one or two sets before your workout can change how your bench or squat feels immediately.

Whether you’re pressing heavy or working through accessories, the goal is control. Try this drill in your next warm-up and notice how much more stable your lifts feel. Sometimes, five seconds of focus can set up your best session yet.

Need more? Check out our powerlifting courses for specific programs.

Partner Messages

Looking to kickstart the holidays with better sleep?

Cornbread Hemp has you covered with their all-natural, melatonin-free sleep support. Their gummies are crafted with USDA organic ingredients like full-spectrum hemp extract, valerian root, lavender, and chamomile, ensuring you avoid the groggy hangover often associated with melatonin. Vegan and guilt-free, they seamlessly fit into your bedtime routine, helping you fall asleep faster and stay asleep longer. Embrace the new year with calm and restful nights, knowing sweet dreams are just a gummy away.
Plus, Cornbread is giving Powerlifting Technique readers 30% off your first order when you use code GOODFEELS at checkout.*

^{One-time purchases only, cannot be combined with subscription discounts.}

This time of year, it’s so easy for your daily routine to be thrown off.

When it starts getting dark before you’re home from work and the Halloween candy is taunting you, it’s important to find something that’s easy to do daily for your body.

That’s where AG1 Next Gen comes in.

With just one quick scoop every morning, you’ll get over 75 ingredients that help support your immune health, gut health, energy and help to close nutrient gaps in your diet.

Click here and you’ll get a free AG1 welcome kit with your first subscription including a:

✔️ FREE Flavor Sample Pack
✔️ FREE Bottle Vitamin D3+K2 Drops
✔️ FREE Canister + Shaker

It’s one of the easiest things you can do for your body every day.

Click here

_{*These statements have not been evaluated by the Food and Drug Administration.}