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| COACHING CUE |“Foundation of a house”
When?Set up for bench pressWhat does this mean?Similar to how the foundation of ...
06/17/2026

| COACHING CUE |

“Foundation of a house”

When?
Set up for bench press

What does this mean?
Similar to how the foundation of of a house determines its strength, your set-up during bench press determines your potential to lift the most weight.

Weak foundation (sand): no engagement from back and lower body

Strong foundation (concrete): “set your arch”
- Lift your chest as high as possible.
- Drive your upper traps into the bench.
- Retract and depress your shoulder blades.
- Keep your glutes flexed.
- Push aggressively into the floor.

ORDER ON AMAZON
- THE WBD BOOK OF CUES (Book 1)
- THE WBD BOOK OF CUES FOR EVERYONE (Book 2)

WBD is proud to be sponsored by GetRXd Fitness Equipment

| COACHING CUE |“Eyebrows under the bar” - adapted from Starting StrengthWhen?Setting up for bench pressWhat does this m...
06/16/2026

| COACHING CUE |

“Eyebrows under the bar” - adapted from Starting Strength

When?
Setting up for bench press

What does this mean?
“Lie down on the bench with your eyes looking straight up.

In this position you should be far enough down from the bar, meaning toward the foot end of the bench, that when you look up your eyes are focused on the down side of the bar (the side towards your feet).”

Why is this important?
This position keeps you close enough to the uprights to unrack the bar safely and efficiently, but far enough away so that you will not hit the J-cups when pressing the bar back up.

For more information, check out “Learning to Bench Press | The Starting Strength Method” on YouTube.

ORDER ON AMAZON
- THE WBD BOOK OF CUES (Book 1)
- THE WBD BOOK OF CUES FOR EVERYONE (Book 2)

WBD is proud to be sponsored by GetRXd Fitness Equipment

| COACHING CUE |“Chest to the ceiling”When?Bench pressWhat does this mean?During the set up, and throughout each rep of ...
06/15/2026

| COACHING CUE |

“Chest to the ceiling”

When?
Bench press

What does this mean?
During the set up, and throughout each rep of the bench press, drive your chest to the ceiling.

To do so, pack your shoulder blades together and under your back. Additionally, “position your feet so you can apply pressure to the ground without your hips leaving the bench.” - Alan Thrall Alan Thrall 🤘🏼

Driving your chest to the ceiling:
- Shortens the range of motion for the bar path
- Engages the muscles in the upper back

I hope you found this valuable. If so, or tag someone who needs to see it.

ORDER ON AMAZON
- THE WBD BOOK OF CUES (Book 1)
- THE WBD BOOK OF CUES FOR EVERYONE (Book 2)

WBD is proud to be sponsored by GetRXd Fitness Equipment

WBD Ink ✍️ 🏋️ Whiteboard Daily Olympic Weightlifting Clinic📍 Persevere CrossFit / Prospect, KY📆 Saturday, July 11 ⏰ 9:00...
06/13/2026

WBD Ink ✍️

🏋️ Whiteboard Daily Olympic Weightlifting Clinic
📍 Persevere CrossFit / Prospect, KY
📆 Saturday, July 11
⏰ 9:00AM
🎟️ Register: link in bio

I’m excited to be BACK at Persevere CrossFit for another Olympic Weightlifting clinic. If you are a beginner or looking to hone in your technique register now!

| COACHING CUE |“Bootie on bench” - Jen ThompsonWhen?Bench pressWhat does this mean?“People often mistake leg drive as “...
06/13/2026

| COACHING CUE |

“Bootie on bench” - Jen Thompson

When?
Bench press

What does this mean?
“People often mistake leg drive as “butt of the bench” when in fact, it is a shift in direction.

When performing leg drive, you should see your hips drive towards the bar. Then you know you are performing it correctly.

In USA Powerlifting® (USAPL), you look to see if there is light underneath the bum indicating the entire bo**ie is off.” - Jen Thompson

I hope you found this valuable. If so, or tag someone who needs to see it.

ORDER ON AMAZON
- THE WBD BOOK OF CUES (Book 1)
- THE WBD BOOK OF CUES FOR EVERYONE (Book 2)

WBD is proud to be sponsored by GetRXd Fitness Equipment

06/12/2026

HILL CHANGE OF DIRECTION DAY 🔄
Exercises listed in video

Athletes:
Caaden Gault / DePauw Football
Zachary Foster / Mount St. Joseph Football

06/12/2026

🏋️ Whiteboard Daily Olympic Weightlifting Clinic
📍 Persevere CrossFit / Prospect, KY
📆 Saturday, July 11
⏰ 9:00AM
🎟️ Register: link in bio

I’m excited to be BACK at Persevere CrossFit for another Olympic Weightlifting clinic. If you are a beginner or looking to hone in your technique register now!

| COACHING CUE |“Shoulders to sockets”When?Engaging the lats, delts, and trapsWhat does this mean?Give it a try.Pull you...
06/12/2026

| COACHING CUE |

“Shoulders to sockets”

When?
Engaging the lats, delts, and traps

What does this mean?
Give it a try.

Pull your shoulders into their sockets. By doing so, you’ll be activating the musculature that allows you to stabilize your upper body.

This engagement is commonly seen in many athletic positions, including:
- Deadlifts
- Kettlebell cleans
- Ring support position
- Jumping rope
- Even engaging the lats during bench press.

Additionally, a common mis-cue is “shoulders back”, which does not target engaging the strong lats, and can lead to hyperextension of the torso.

Similar cues:
“Protect your armpits”
“Pinch your purse”
“Newspaper in the armpit”
“Make juice” (“Squeeze oranges in your armpit)
“Put your shoulder blades in your back pockets”
“Pack your shoulders”

I hope you found this valuable. If so, or tag someone who needs to see it.

ORDER ON AMAZON
- THE WBD BOOK OF CUES (Book 1)
- THE WBD BOOK OF CUES FOR EVERYONE (Book 2)

WBD is proud to be sponsored by GetRXd Fitness Equipment

06/11/2026

PLYOMETRICS DAY 🐇
Exercises listed in video

| COACHING CUE |“Keep power in the bucket”When?Describing a power leakWhat does this mean?Mechanics are the bucketPower ...
06/11/2026

| COACHING CUE |

“Keep power in the bucket”

When?
Describing a power leak

What does this mean?
Mechanics are the bucket
Power is the water
Movement inefficiencies are leaks

Simply put, an power leak is wasted energy.

For example, a common power leak of the first pull is the hips rising faster than the shoulders.

Cues to address this power leak:
“Hips and shoulders rise together”
“Chest first”
“Avoid the ‘stripper booty’”

I hope you foundr this valuable. If so, or tag someone who needs to see it.

ORDER ON AMAZON
- THE WBD BOOK OF CUES (Book 1)
- THE WBD BOOK OF CUES FOR EVERYONE (Book 2)

WBD is proud to be sponsored by GetRXd Fitness Equipment

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