Coaching, like teaching, is the art of helping someone achieve something they previously couldn’t do. When it’s just you and the athlete on the platform, and they can’t seem to figure out how to best pull the bar off the floor without their hips rising too fast, knowing how to coach them through this moment is what separates the good and the great.
教练，就像教学一样，是一门帮助某人实现他们以前无法做到的事情的艺术。当只有你和运动员在平台上时，他们似乎不知道如何最好地将杠铃拉离地面而不让臀部升得太快，知道如何指导他们度过这个时刻就是区分好与坏的关键。最棒的。
Any coach can point out incorrect technique, and many can demonstrate correct technique…but how many coaches can talk an athlete through a sticking point, using cues and instruction to help communicate the task’s end goal? Even more importantly, how do you coach them through a sticking point when what you usually do is not working?
任何教练都可以指出不正确的技术，许多教练可以展示正确的技术……但是有多少教练可以通过关键点与运动员交谈，使用提示和指导来帮助传达任务的最终目标？更重要的是，当你通常做的事情不起作用时，你如何指导他们解决症结？
Do you blame the athlete? Get frustrated? Blame yourself? Give up?
你责怪运动员吗？感到沮丧？怪你自己？放弃？
Every athlete is different and will respond to different cues. A coach can’t keep yelling “CHEST UP!” for the fourth week in a row if their athlete is not responding to it and their chest keeps collapsing as their hips shoot back. At this point, it may be time to explore different cueing options, such as “drive with your quads.” If the athlete is not getting one cue, stop and try another. You can’t fit a square peg through a round hole.
每个运动员都是不同的，会对不同的提示做出反应。教练不能一直喊“挺起胸膛！”连续第四周，如果他们的运动员没有对此做出反应，并且他们的胸部随着臀部向后猛冲而不断塌陷。此时，可能是时候探索不同的提示选项，例如“用四边形驱动”。如果运动员没有得到一个提示，请停下来尝试另一个。您无法将方钉穿过圆孔。
Broadening Your Coaching Capacity
扩大你的教练能力
So, let’s take the time to expand our cueing options and help our athletes become the best versions of themselves. The following is my attempt at expanding cueing options for common technique issues I have seen in the gym for three foundational movement patterns.
因此，让我们花时间扩大我们的提示选项，帮助我们的运动员成为最好的自己。以下是我针对三种基本运动模式在健身房中看到的常见技术问题扩展提示选项的尝试。
1. Squat 1.深蹲
The squat is a staple in nearly every training program. Whether bilateral or unilateral, athletes find numerous benefits from the king of movement patterns; as coaches, we should be ready to help them do it safely and efficiently.
深蹲几乎是每个训练计划的主要内容。无论是双边还是单边，运动员都会从运动模式之王中发现许多好处；作为教练，我们应该准备好帮助他们安全有效地完成任务。
Cue: “Open your hips.” 提示：“打开你的臀部。”
When squatting, many lifters struggle with shifting their weight forward as they descend into the squat. Their knees are pushed forward, and once ankle mobility runs out, they end up on their toes, compromising safety and efficiency. Coaches commonly instruct their athletes to push their knees out in hopes of the athlete drifting forward. While this cue correctly identifies what needs to happen, I don’t believe it effectively cues the athlete to fix the issue. Early in my coaching career, I used this cue all the time, but it only resulted in athletes pushing their knees so far apart that their feet would begin to supinate as they continued shifting their knees forward.
深蹲时，许多举重运动员在下蹲时很难将体重向前转移。他们的膝盖被向前推，一旦脚踝的活动能力耗尽，他们就会踮起脚尖，从而影响安全和效率。教练通常会指示运动员将膝盖向外推出，希望运动员能够向前漂移。虽然这个提示正确地识别了需要发生的事情，但我不认为它有效地提示运动员解决问题。在我教练生涯的早期，我一直使用这个提示，但这只会导致运动员将膝盖分开得太远，以至于当他们继续向前移动膝盖时，他们的脚会开始外旋。
One day, while attending a lifting seminar, I heard powerlifting legend Ed Coan coaching up a volunteer, and he talked about how lifters needed to “open their hips” so they could descend straight down into the squat. He used more colorful language for his cue, but the concept remained the same, and I took it back to my athletes, telling them to “open your hips,” as I demonstrated while descending into a squat. Suddenly, it started clicking for them. Their chests stayed more upright, their knees did not shoot excessively forward, their squat numbers went up, and most importantly, their confidence improved.
有一天，在参加举重研讨会时，我听到举重传奇人物埃德·科恩在指导一名志愿者，他谈到举重运动员需要如何“打开臀部”，这样他们才能直接下蹲进行深蹲。他用更丰富多彩的语言来表达他的提示，但概念保持不变，我把它带回给我的运动员，告诉他们“打开你的臀部”，正如我在下蹲时演示的那样。突然，他们开始点击。他们的胸部更加挺直，膝盖没有过度前移，下蹲次数增加，最重要的是，他们的自信心提高了。
Cue: “Root your foot” or “Three points of pressure.”
提示：“扎根”或“三点压力”。
In any squatting movement, whether bilateral or unilateral, a good lift starts with solid feet. Some lifters struggle to balance their weight throughout their foot, resulting in unstable weight shifts and risky working sets once the weight increases.
在任何深蹲运动中，无论是双侧还是单侧，良好的举重都始于坚实的双脚。一些举重运动员很难平衡整个脚部的重量，一旦重量增加，就会导致不稳定的重心转移和危险的工作组。
It’s not good enough to tell the athlete in front of us to find their balance or steady themselves. They need something more. To remedy balance issues, I tell my athletes to “root your foot” or “three points of pressure,” explaining how we should distribute pressure between three points of contact in our feet: big toe, pinky toe, and heel. This is what I call “rooting the foot.” I’ve found this cue helps athletes better stabilize themselves, and whenever I say “root your foot” in a session, they immediately know what I’m talking about.
仅仅告诉我们面前的运动员找到平衡或稳定自己是不够的。他们需要更多的东西。为了解决平衡问题，我告诉我的运动员“扎根脚”或“三点压力”，解释我们应该如何在脚的三个接触点之间分配压力：大脚趾、小脚趾和脚跟。这就是我所说的“扎根”。我发现这个提示可以帮助运动员更好地稳定自己，每当我在训练中说“扎根”时，他们都会立即知道我在说什么。
Video 1. Root the foot—To produce good force into the ground, you must have a stable foot base.
视频 1. 脚扎根——为了产生良好的入地力，您必须有一个稳定的脚底。
Cue: “Drive through the front of your heel.”
提示：“从脚跟前部发球。”
Building on foot pressure in any squatting movement, when ascending from the squat, many athletes shift forward onto their forefoot. This is neither safe nor optimal for performance. To remedy this, some coaches tell their athletes to drive through their heels or, when in the lift, “heels, heels, heels!” However, I find this cue to be ineffective.
在任何深蹲运动中，根据足部压力，当从深蹲上升时，许多运动员会向前移动前脚掌。这既不安全也不适合性能。为了解决这个问题，一些教练告诉运动员用脚跟发力，或者在举重时“脚跟，脚跟，脚后跟！”然而，我发现这个提示没有效果。
In my experience, athletes shift their weight too far back, opening themselves to a new host of problems. I like instructing my athletes to drive through the front part of their heel instead. This cue helps them understand that they need to shift their weight back—but not too far back—allowing them to effectively balance and apply force effectively through their lower body.
根据我的经验，运动员将体重向后移得太远，从而使自己面临一系列新的问题。我喜欢指导我的运动员通过脚跟的前部发球。这一提示可以帮助他们理解，他们需要将体重向后移动，但不要向后移动太远，从而使他们能够有效地平衡并通过下半身有效地施加力量。
Cue: “Squeeze your glutes and let your feet naturally rotate out.”
提示：“挤压臀部，让双脚自然旋转。”
While this isn’t necessarily a cue, it’s a good tip to help your athletes find their optimal toe angle while squatting, compared with the common instruction of “turn your feet out 45 degrees.” You can either use this on day one with athletes or pull it out of the toolbox when you notice an athlete struggling to find their stance.
虽然这不一定是一个提示，但与“将脚向外转 45 度”的常见指令相比，它是一个很好的提示，可以帮助运动员在深蹲时找到最佳的脚趾角度。您可以在第一天与运动员一起使用它，也可以在您发现运动员努力找到自己的立场时将其从工具箱中取出。
Simply have the athlete stand on the platform in their socks, in a shoulder-width stance. Starting with their toes pointing forward, instruct them to squeeze their glutes, allowing their hips/legs to rotate out naturally. The results should place the athlete in a good toe angle for squatting with their individual anatomy. This process is not foolproof, so coaching discernment will be required. Use your best judgment.
只需让运动员穿着袜子站在平台上，姿势与肩同宽。从脚趾指向前方开始，指导他们挤压臀部，让臀部/腿部自然旋转。结果应该使运动员能够根据自己的身体结构，在深蹲时保持良好的脚趾角度。这个过程并非万无一失，因此需要指导洞察力。运用你的最佳判断力。
Video 2. Finding the right starting point for the feet in a squat.
视频 2. 在深蹲中找到脚的正确起点。
2. Hip Hinge 2. 髋关节铰链
The hip hinge is arguably the hardest movement to teach in the gym. When performing a hinge, I’ve seen athletes do everything but hinge at the hips. This movement takes a while to click for some, and as coaches, we should be ready with a wide array of cueing options.
髋关节铰链可以说是健身房中最难教授的动作。当进行铰链时，我见过运动员除了髋部铰链之外什么都做。对于某些人来说，这个动作需要一段时间才能适应，作为教练，我们应该准备好各种提示选项。
Cue: “Shave your legs with the bar.”
提示：“用杠子刮腿毛。”
What do most of us coaches tell our athletes when they let the barbell drift away from their legs during the hip hinge? Keep the bar close! Okay, but what does close mean? Many athletes may believe that 2 inches away is close. If I were 2 inches away from your face, you’d think I was pretty close. Thus, many miss the point of the cue.
当我们的运动员在髋部铰链过程中让杠铃偏离腿部时，我们大多数教练会告诉他们什么？保持酒吧靠近！好的，但是关闭是什么意思呢？许多运动员可能认为2英寸的距离已经很近了。如果我离你的脸 2 英寸，你会认为我离你很近。因此，许多人错过了提示的要点。
I have found success with the cue “shave your legs with the bar” or simply “shave your legs,” as it communicates to the athletes how close to their legs they need the bar. Obviously, they don’t need to truly drag the bar up their legs, but this helps get the point across in a fun and unorthodox way.
我发现“用杠铃刮你的腿毛”或简单地“刮你的腿毛”的提示取得了成功，因为它告诉运动员他们需要杠铃距离他们的腿有多近。显然，他们不需要真正将杠子拖到腿上，但这有助于以一种有趣且非正统的方式表达观点。
Cue: “Brace like you’re about to get gut-punched.”
提示：“要做好准备，就像你的内脏即将受到重击一样。”
Many athletes struggle with proper core bracing during weight training, especially in the hip hinge. Some look like a flamingo with an overly arched spine, while others could pass as the Hunchback of Notre Dame. Rather than simply tell the athlete to brace their core, which normally results in them flexing their abs and not bracing them, I go a bit further and tell them to do it as if they are about to be gut-punched.
许多运动员在重量训练期间难以正确支撑核心，尤其是髋关节铰链。有些看起来像火烈鸟，脊柱过度拱形，而另一些则可能被误认为是巴黎圣母院的驼背。我不是简单地告诉运动员支撑他们的核心，这通常会导致他们弯曲腹肌而不是支撑他们，我更进一步告诉他们这样做，就好像他们即将被打肚子一样。
Sometimes, to help illustrate the point, I slowly bring my fist toward the athlete’s gut. It then clicks in their head how they need to brace outwardly, bringing their rib cage slightly down to protect themselves. This cue has worked wonders for me in optimizing bracing technique and, in turn, has resulted in better hip hinges.
有时，为了帮助说明这一点，我会慢慢地将拳头伸向运动员的腹部。然后，它会告诉他们如何向外支撑，使他们的胸腔稍微向下以保护自己。这个提示在优化支撑技术方面对我产生了奇迹，反过来又带来了更好的髋关节铰链。
3. Bench 3. 长凳
While the bench press may not be considered the most functional lift, it is still a staple across many programs. Regardless of your opinion on the movement itself, many coaches still program some horizontal press variation, which many of these cues can be used for interchangeably.
虽然卧推可能不被认为是最实用的举重动作，但它仍然是许多项目的主要内容。不管你对动作本身的看法如何，许多教练仍然会设计一些水平推举变化，其中许多提示可以互换使用。
Cue: “Row the bar to your chest.”
提示：“将杠铃划至胸前。”
If you do any powerlifting or train to maximize your bench press, you quickly understand how important stability and tightness are to the lift. However, many athletes do not achieve or even maintain tightness in the bench press due to how they lower the bar. In their minds, the goal is to simply get the bar back up. Who cares about how it goes down, am I right?
如果您进行举重或训练以最大限度地提高卧推能力，您很快就会明白稳定性和紧密度对于举重有多么重要。然而，许多运动员由于降低杠铃的方式而无法在卧推中达到甚至保持紧绷感。在他们看来，目标只是简单地恢复标准。谁关心它如何下降，我说得对吗？
This mindset leads to sloppy bench press reps and an eventual plateau in strength. Rather than reminding my athletes to “stay tight,” I like to cue them to “row the bar to your chest.” This cue helps them slow down the lift and be purposeful throughout the movement. In addition, when I explain that they should row the bar, I go on to instruct them to actually flex their lats. The resulting stability and confidence are immediately noticeable.
这种心态会导致卧推次数马虎，最终导致力量停滞不前。我不喜欢提醒我的运动员“保持紧张”，而是提示他们“将杠铃划到胸部”。这个提示可以帮助他们减慢举升速度并在整个运动过程中保持目标明确。此外，当我解释他们应该划杠时，我继续指导他们实际弯曲他们的背阔肌。由此产生的稳定性和信心是显而易见的。
Cue: “Turn your knuckles white.”
提示：“把你的指关节变白。”
When I begin to see athletes plateau in the bench press, I look at two things: their hands and their legs. Many athletes passively hold the bar in their hands without any (or with very little) muscular engagement in their forearms. Now, I don’t currently have a fancy study to back this up, but I do believe that when you grip the bench bar tightly, your CNS is better engaged; with that, your body enters into a more optimal fight response, allowing you to lift more. A tighter grip on the bar is also safer for the spotter and lifter.
当我开始看到运动员在卧推中达到稳定状态时，我会看两件事：他们的手和腿。许多运动员被动地将杠铃握在手中，前臂没有任何（或很少）肌肉参与。现在，我目前还没有一项出色的研究来支持这一点，但我确实相信，当你紧紧握住长凳杆时，你的中枢神经系统会更好地参与；这样，您的身体就会进入更佳的战斗反应，让您举起更多东西。对于观察者和举重者来说，握紧杠铃也更安全。
Cue: “Make it a full body lift.”
提示：“让它成为全身提升。”
The bench press can and should be a full-body lift. This means the legs should be involved. The athlete should plant their feet into the ground, and once the bar touches the chest, their quadriceps should flex violently. This drives force up into the upper body, helping the athlete push heavier weight while providing added stability. This is a great cue for the athletes whose legs look like they are dancing mid-lift.
卧推可以而且应该是全身举重。这意味着腿部应该参与其中。运动员应该将脚踩在地上，一旦杠铃接触到胸部，他们的股四头肌就会剧烈弯曲。这会将力量向上传递到上半身，帮助运动员推举更重的重量，同时提供额外的稳定性。对于腿部看起来像是在举重中跳舞的运动员来说，这是一个很好的提示。
It Will All Start to Click
一切都会开始点击
While not an exhaustive list, I hope these cues expand your toolbox and help you become a better communicator on the gym floor. Remember that coaching is an art, and simply plugging these cues in does not guarantee success. Use your discernment and find what clicks for the athlete in front of you. Watch their body language, ask them if what you just said made any sense, or even ask them to coach it back to you.
虽然不是详尽的列表，但我希望这些提示可以扩展您的工具箱并帮助您成为健身房地板上更好的沟通者。请记住，辅导是一门艺术，仅仅插入这些线索并不能保证成功。运用您的洞察力，找到适合您面前运动员的内容。观察他们的肢体语言，询问他们你刚才说的话是否有意义，甚至请他们指导你。
Take the time to work with them, trying multiple cues, and once it begins clicking, you’ll know it. Their face will light up, and the weights will start moving better. Take this time to celebrate with them; it’s one of the best feelings in coaching.
花时间和他们一起工作，尝试多种提示，一旦开始起作用，你就会知道。他们的脸会变得明亮，重物也会开始更好地移动。趁这个时间和他们一起庆祝；这是执教过程中最好的感觉之一。
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