Big 3 Lifts

How to stay safe while building power in the squat, bench, and deadlift.

Updated: Oct 9, 2025
Authors: Roman Hudson

Brief Project Intro. I will be creating three 1-minute videos regarding working out. I want to provide quick, engaging information for people who may be new to the gym or are seeking to lower the risk of injury and improve their lifts.

THE PROCESS

Understand (Discover, Interpret, Specify)

DESCRIBE THE CHALLENGE:

• People often join the gym and injure themselves due to being untrained, having lots of motivation. This can lead to an increased risk of injury as their body has not built a tolerance to extraneous loads. These people need information on how to perform movements correctly with proper form, and understand how the body works as a unit to perform these movements so as to avoid injury. Because motivation is high but movement literacy is low, learners benefit from just-in-time micro-guidance, short cues delivered at the exact moment of need (before or during a lift) to bridge the “I just want to get it done” impulse into safe execution.

CONTEXT AND AUDIENCE:

Audience

• Beginners who have recently joined the gym.
• People who want to improve their lifts to get stronger.
• People who have experienced discomfort or potential minor injuries from improper form.
• Viewers who prefer practical, visually engaging explanations over long tutorials.
• This series is designed for generally healthy, relatively fit 16-30-year-olds. If you are managing injuries, chronic pain, or medical conditions, or are returning from long-term inactivity, consult a qualified professional for individualized guidance; these videos provide general education, not medical advice.
  

Needs

• Guidance for safe lifting techniques and correct form.
• Clear explanations of how different muscle groups work together. (For example, your lats are involved in stabilizing when doing pushing motions.)
• Short, digestible information that they can recall during workouts.
• Tips for preventing injury and managing workout intensity. Example beginners, intermediate, and advanced lifters have different requirements when it comes to frequency and amount of volume to promote hypertrophy
• Short, digestible, just-in-time prompts that can be recalled during a set (for example, feet, grip, brace, press).

Goals

• Educate viewers on the basics of proper lifting form.
• Reduce the number of preventable gym injuries.
• Build awareness around progressive overload and body tolerance.
• Encourage sustainable training habits for long-term fitness.
• Empower new gym-goers to feel confident and capable.
• Foster a training mindset that prioritizes technique quality over load, embraces gradual progression, and normalizes deloads and regressions.
• Increase self-efficacy: viewers feel capable of checking their own setup with a 3 to 4 cue checklist before every working set.

Motivation

• They want to see faster progress without getting injured.
• They feel unsure about their form and want to learn how to lift safely.
• They’re motivated to build strength and confidence in the gym.
• They want short, trustworthy videos that explain things clearly.
• They’re tired of conflicting advice online and want reliable guidance they can actually use.
• They want quick wins they can feel today, such as less pain and more control, and reassurance that they are doing it right, which reduces anxiety and information overload.

POV STATEMENT:

A new gym-goer who feels unsure about their form and overwhelmed by conflicting advice needs short, trustworthy videos that clearly explain how to lift safely so that they can build confidence, prevent injury, and make consistent progress in their fitness journey. They also need timely, confidence-building cues that meet them at the moment of action (before and during a set) so emotions like doubt or urgency do not push them into unsafe choices.

LEARNING OBJECTIVES:

1. Viewers will be able to demonstrate proper form in foundational compound lifts (e.g., squat, bench press, deadlift) to reduce risk of injury and improve movement efficiency.
2. Viewers would be able to identify and explain how major muscle groups work together during common lifts to understand the body’s functional movement patterns.
3. Viewers could analyze common lifting errors and propose form corrections to enhance safety and performance during resistance training.
4. Given a barbell setup, viewers could apply a 3 to 4 step just-in-time checklist (for example, “feet, grip, brace, path”) with at least 80 percent adherence across two consecutive sets.
5. Viewers could articulate one mindset shift they will adopt (for example, “I will stop a set one rep before form breaks”) and implement it in their next session.

Plan (Ideate, Sketch, Elaborate)

IDEATION:

When I began brainstorming, I thought about the challenges that most beginners face when they first step into the gym. Many people are motivated and eager to see progress, but they often lack the technical understanding needed to move safely. I wanted to create something that would bridge that gap, short, engaging videos that deliver essential information in a way that feels approachable. My goal was to help viewers understand not just how to perform a lift, but why proper form matters for preventing injuries and building long-term strength.

To shape these ideas, I spent time studying a variety of short-form fitness videos on YouTube, Instagram, and TikTok. I paid attention to how pacing, framing, and clear cues made some creators more effective than others. I noticed that the best videos kept their message simple and visual, showing movement rather than overexplaining it. I also looked at coaching tutorials and sports science resources to make sure my teaching points were grounded in accurate biomechanics. This helped me plan how to translate more technical information into quick, easy-to-digest lessons.

After comparing a few different concepts, I decided that focusing on one compound lift per video would be the most effective. Each video will target one or two key teaching points that are common problem areas for beginners. These are issues I have seen in myself as I was learning and that I’ve seen when helping others. This structure will make it easier for viewers to absorb the information, apply it immediately, and see real improvement in their form. I thought that doing the 3 compound movements was a great starting point because a lot of the things you learn from them apply to every other lift you do. For example, engaging your back to have proper shoulder position is something that is important during every single chest movement.

Prototype Outline

1. Bench Press: Focuses on how leg drive and lat tension create a stable foundation for generating power throughout the lift.
2. Squat: Emphasizes bar position and proper bracing of the core to maintain balance, control depth, and protect the lower back.
3. Deadlift: Highlights grip setup, hip placement, and lat engagement to build tension through the body and prevent spinal rounding during the pull.

STORYBOARD OR SCRIPT:

Video 1: Bench Press – Leg Drive and Lat Tension

Visual 1:
Camera on me standing with soft lighting
Script: “Most people think the bench press is just about pushing the bar up, but real strength comes from how well you set up.”

Visual 2:
Cut to a side shot of me lying on the bench. Feet planted firmly on the ground, demonstrating a slowed-down version of applying leg drive.
Script “Before the bar even moves, your setup starts from the ground up.[transition] Drive your feet into the floor like you’re trying to push the bench backward. [arrow shows direction] That pressure connects your legs to your upper body.”

Visual 3:
Close-up of back and shoulders as I retract shoulder blades.
Script “Now, think about pulling your shoulder blades together and down. This locks in your upper back and lets you use your lats to stabilize the bar.”

Visual 4:
Slow-motion of bar lowering and pressing up. Highlight arrows showing tightness through lats and legs.
Script “As the bar moves, keep that tension. You’re pressing with your whole body, not just your arms. That’s how you build power and protect your shoulders.”

Video 2: Squat – Bar Position and Core Bracing

Visual 1:
Camera on me standing with soft lighting.
Script: “When it comes to the squat, bar placement and core tension are everything.[pop up of bar position and core tension] They decide how strong and stable your lift will be.”

Visual 2:
Cut to over-the-shoulder shot of bar placement on upper back.
Script “For a high-bar squat, rest the bar on your traps. For low-bar, set it across your rear delts. Both are fine just pick the one that feels balanced and natural.”

Visual 3:
Side angle showing bar aligned over mid-foot.

Script “Keep the bar directly above your mid-foot. Doing this while keeping your chest up [visual example] and your core tight [ visual example] leads to a stronger lift and lower risk of injury.”

Visual 4:
Close-up of torso as I take a deep breath and brace.
Script “Before you descend, take a deep breath and tighten your while core. Imagine you’re preparing to get punched in the stomach that’s how solid your midsection should feel.”

Visual 5:
Slow-motion of full squat. Visual cue highlights bar path and spine alignment.
Script (voiceover): “Keep your chest up, knees tracking over your toes, and maintain that brace all the way down and up. Control every part of the movement.”

Video 3: Deadlift – Grip, Hip Position, and Lat Tension

Visual 1:
Camera on me standing over the barbell, relaxed stance.
Script: “The deadlift is simple on paper pick the weight up and put it down. But the real key is in the setup. Every inch of your body should be connected before the bar even leaves the floor.”

Visual 2:
Cut to close-up of feet and bar alignment over mid-foot.
Script “Start with the bar right over the middle of your foot. That’s your power line. Too close or too far and you’ll waste energy correcting your position.”

Visual 3:
Tight shot of hands gripping the bar.
Script “Grab the bar like you mean it. A strong grip sends tension through your arms, shoulders, and core.”

Visual 4:
Cut to side angle. I lower hips until shins touch the bar, chest lifted, lats tight.
Script “Bring your hips down until your shins touch the bar. Squeeze your lats by imagining you’re pinching oranges under your armpits.”

Visual 5:

Slow-motion of full deadlift. Arrows highlight hip drive and bar path.
Script “As you lift, push the floor away with your legs and keep the bar close. Move as one solid unit. That’s what makes a clean, strong pull.”

Visual 6:
Return to me facing the camera, bar on the ground.
Script: “The key to all three lifts is control. When your body moves as a single system, you not only lift more and stay injury-free.”

PROTOTYPE EXAMPLE:

This is a reel a made a few years ago for something else but it is in the same vain of what I will be creating. This is the first time I ever edited or done anything and so it is very all over the place but I think it gives a good example of pacing, visual elements, and content.

PRINCIPLES APPLIED:

Modality Principle

The modality principle suggests that people learn better when information is presented through both visuals and spoken words rather than through text alone (Oberfoell & Correia, 2016). Throughout my videos, the main form of instruction comes from my voice paired with demonstration footage. Instead of displaying on-screen text explaining each step, I use my narration to guide attention to what is happening on screen. For example, in the squat video, as I describe “taking a deep breath and bracing your core,” the video cuts to a close-up of my torso tightening to visualize the action. This pairing of auditory instruction and visual movement reduces the cognitive strain of reading while watching, allowing viewers to focus on how the body moves rather than splitting attention between multiple text elements.

Dual Coding Theory

Dual coding theory highlights how learners retain information more effectively when content is processed both verbally and visually (Paivio & Clark, 2006). Each video intentionally combines spoken explanation with imagery that reinforces the concept. When I explain “driving your feet into the floor” in the bench press video, an arrow graphic appears showing the direction of force. Similarly, during the deadlift segment, lines appear along my spine and bar path to emphasize alignment. These visual anchors create a second memory pathway that reinforces what is being said, helping viewers link the physical movement with the verbal cue. By encoding the idea in both systems, the information becomes easier to recall later when they are actually lifting.

Reducing Extraneous Load

Extraneous load comes from unnecessary or confusing information that distracts from learning (Taylor et al., 2022). To minimize this, I kept each video simple, focused, and free from clutter. The visuals are clean—plain gym background, neutral lighting, no loud music or unnecessary camera cuts. On-screen text is used only for keywords like “brace,” “drive,” or “setup.” Every cue has a clear purpose tied directly to what I am explaining. The pacing of my narration also supports this: I leave small pauses after key phrases to let the viewer process before moving on. This approach keeps the focus on the movement itself rather than overwhelming viewers with extra details or background noise that add no educational value.

Personalization Principle

The personalization principle suggests that conversational and relatable language helps learners engage and understand better (Brom et al., 2017). My narration is deliberately casual and first-person. I speak the same way I would if I were teaching someone beside me in the gym: “Think about pulling your shoulder blades together” or “Imagine you’re about to get punched in the stomach.” This use of direct address and imagery makes the information feel personal and easy to visualize. It creates a sense of connection between me and the viewer, making it feel less like a lecture and more like a short coaching session. This tone helps viewers feel encouraged rather than intimidated, which supports confidence and motivation to apply what they’ve learned.

References

Brom, C., Hannemann, T., Stárková, T., Bromová, E., & Děchtěrenko, F. (2017). The role of cultural background in the personalization principle: Five experiments with Czech learners. Computers & Education, 112, 37–68. https://doi.org/10.1016/j.compedu.2017.01.001

Oberfoell, A., & Correia, A. (2016). Understanding the role of the modality principle in multimedia learning environments. Journal of Computer Assisted Learning, 32(6), 607–617. https://doi.org/10.1111/jcal.12158

Paivio, A., & Clark, J. M. (2006). Dual coding theory and education. In S. J. Samuels & A. E. Farstrup (Eds.), Pathways to literacy achievement for high-poverty children (pp. 149–210). International Reading Association.

Taylor, T. A. H., Kamel-ElSayed, S., Grogan, J. F., Hajj Hussein, I., Lerchenfeldt, S., & Mohiyeddini, C. (2022). Teaching in uncertain times: Expanding the scope of extraneous cognitive load in the cognitive load theory. Frontiers in Psychology, 13, 665835. https://doi.org/10.3389/fpsyg.2022.665835

PEER FEEDBACK:

• Summarize the feedback you received; be objective – try to avoid your personal thoughts and judgments here, that’s for the next section.
• (2-3 paragraphs)

Reflect and Refine

TEAM REFLECTION:

• Reflect on the prototype, peer feedback, and your learning process. Address:
  • What worked well?
  • What would you change?
  • What revisions you included in your revised prototype.
  • What issues were raised, and how would you address them?
  • Strengths and limitations of this type of multimedia for learning.
  • Connect your responses to the academic literature, include references.
  • (4–6 paragraphs).

INDIVIDUAL REFLECTIONS:

• Each team member should write a paragraph about their own contributions and those of their teammates. Keep it constructive and positive, while offering suggestions for improvement.