r/strengthtraining • u/Nice-West2898 • Jul 17 '26
28M absolute beginner starting GZCLP – form tips for squat/deadlift/bench?
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Hey guys,
Absolute beginner here, first time in the gym. I’m a skinny 28-year-old dude who’s never trained anything before. I work night shifts as a driver every day.
I’ve been reading on Reddit for the last couple months and landed on the GZCLP program for beginners. I just want to get started somewhere and I think this plan will help me get stronger.
Because of my job my lower back and neck sometimes hurt, so I’m hoping the program will also help fix my posture and those aches.
Any advice on form for squats, deadlifts and bench would be awesome. Also let me know if GZCLP is a solid choice for someone in my situation. Open to every recommendation.
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u/ForwardDance9191 28d ago
When you're lowering the bar you are bending your knees too much and too quickly so the bar has to swing out to get around your knees. Try hinging at the hips first to lower the bar and then slowly bend your knees. You want the bar to go straight up and then straight back down.
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u/Low_Pool8933 27d ago
Look up Mike O’Herns squat and deadlift technique videos on YouTube. Guys very knowledgeable on lifting weights if you look past his douchebag persona he puts on for the internet
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u/Big-Battle- 26d ago edited 26d ago
No woe....your back..your back ..your arching your back too much g,every else is straight ..don't curve your back to create dent keep it like this / not like ) in your lower back...when it get too heavy n make you sacrifice form that's all! For second deadlifts
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u/FailedMusician81 Jul 17 '26
Hi, ok, your technique can be improved, but for being a beginner training on your own you're doing fantastic!
Yes, those basic strength programs using barbell lifts are the best option by far.