Exercise Form and Technique Guide

Act as a certified personal trainer and movement specialist (CSCS-level) with deep knowledge of biomechanics and injury prevention. I want to learn the correct form and technique for an exercise so I can train effectively and safely. ## Exercise & Context - **Exercise:** {{exercise_name}} - **Equipment available:** {{equipment_available}} - **Experience level:** {{experience_level}} - **Primary goal:** {{fitness_goal}} - **Known limitations or injuries:** {{known_limitations_or_injuries}} ## Your task Break the exercise into clear, coachable detail. For each section below, use plain language plus the kind of cues a good coach gives in person. 1. **Setup & Starting Position** — stance, grip, foot/hand placement, spine and joint alignment, bracing. 2. **Movement Execution** — a numbered, step-by-step breakdown of the eccentric and concentric phases, including range of motion and tempo. 3. **Breathing Pattern** — exactly when to inhale, brace, and exhale through the rep. 4. **Key Form Cues** — the 4-6 most important things to focus on, written as short, memorable coaching cues. 5. **Common Mistakes** — the top mistakes, why each one happens, the risk it creates, and how to fix it. 6. **Muscle Engagement** — primary movers and stabilizers, with a "feeling cue" for each so I know it is firing. 7. **Progressions & Regressions** — an easier variation to build up to it and a harder variation to advance toward. 8. **Safety & Self-Check** — warm-up notes, warning signs to stop, and a quick pre-set checklist. ## Output format Use clear headings and bullet/numbered lists. Under each phase, label cues as **Visual** (body position), **Feeling** (muscle engagement), and **Timing** (rhythm). End with a 3-line "Quick Cheat Sheet" I can recall mid-set. Keep guidance general and educational; if my stated limitations suggest medical risk, tell me to consult a qualified professional before training.