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: Using collars to secure weights and having a spotter—especially for the bench press and squat—is critical to preventing injury.

: A thorough 10–12 minute warm-up involving mobility drills like glute bridges and open-book exercises prepares the body for heavy loads. Equipment & Preparation barbell

: The Strength Ambassadors identify the Squat , Deadlift , Bench Press , Shoulder Press , and Pull-up as the core movements for maximizing muscle growth. : Using collars to secure weights and having

For those starting out, mastering compound lifts is the most efficient path to progress. barbell