Tighten your technique: 10 tips from Luke Zocchi

You already know that to keep the results coming, you need to get your technique right. And I am here for it, Legends!

I’ve picked 10 key moves from my HIIT HIRT Strength and Muscle Building workouts, and l will talk you through each one to help you nail it.

If you haven’t already, make sure you have a good grip on these foundation moves with my Back to Basics series, your complete guide to:

• Push-ups
• Lunges
• Squats

Getting these moves right is essential before you progress an exercise by adding weights.

So, are you ready to get schooled? Just imagine me (supportively) yelling these tips at you as we lock down good form and start racking up results.

1. Curtsy lunge

Target: Glutes, quads, hamstrings, hip abductors and adductors

Curtsy lunge form guide:

• Begin standing with your feet around hip-width apart.

• With your core engaged and head up, step your left foot back behind and past your right foot.

• As you land on the ball of your left foot, drop your rear knee toward the floor and bend at your front knee to sink into a curtsy. It’s okay if your front knee moves from side to side, but try to keep your foot pointing in a similar direction to your knee.

• Rise up to return to your start position, then step your right foot back to curtsy to the other side.

• Continue alternating sides at a steady pace.

2. Dumbbell bent-over row

Target: Shoulders, back, core

Dumbbell bent-over row form guide:

• Tip forward at the hips with a slight bend in your knees and let the dumbbells hang toward your feet with extended arms.

• Keeping your back flat and your elbows close to your body, pull the dumbbells up toward your chest and lower back down again.

3. Dumbbell single-arm snatch

Target: Full-body

Dumbbell single-arm snatch form guide:

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• Place your dumbbell on the middle of the mat, then stand with your feet on either side of it.

• Squat down and grab the dumbbell with one hand, keeping your back straight.

• Pull up strong, bringing the weight up to your waist, then push up until your arm is fully extended and your elbows are locked out.

• Slowly control the weight back down, squatting to bring it close to the ground, then pull back up for another rep.

4. Dumbbell plank drag

Target: Core, shoulders

Dumbbell plank drag form guide:

• Place a dumbbell on the mat, then take a high plank position with the dumbbell just behind one hand – propped on your toes with your hands on the floor directly under your shoulders.

• Engage your core by drawing your belly button toward your spine.

• Use the hand behind the dumbbell to drag it to the opposite hand, keeping your torso stable and hips square to the floor.

• Keep dragging that weight from side to side, with your core engaged throughout.

5. Arnold Press

Target: Shoulders, triceps, serratus

Arnold press form guide:

• Stand with your back straight and core engaged, a dumbbell in each hand.

• Bend at the elbows to hold the weights at your chest, palms facing your body.

• As you lift the dumbbells, rotate your hands outward so your palms face forward when your arms are fully extended above your head.

• Rotate your hands inward as you lower the weights back to your chest.

• Stress on your lower back? Try kneeling or sitting during this move to avoid lower back compensation. This will make your core work harder, too.

6. Bench press

Target: Chest, shoulders, triceps

Bench press form guide:

• Lay back on the bench, with knees bent and feet planted firmly on the floor directly under your knees.

• Grip the bar with your hands slightly wider than shoulder-width apart.

• Unrack the bar and hold it above your chest, with arms straight.

• Press your shoulder blades back and down into the bench, then lower your elbows at a 45-degree angle to your body.

• Control the bar all the way down until it lightly touches your chest.

• Press the bar back up until you lock your arms out straight.

7. Across-body hammer curls

Target: Biceps, brachialis (elbow flexor)

Across-body hammer curl form guide:

• Stand with your feet hip-width apart, core engaged and a dumbbell in each hand hanging at your sides.

• Bend at the elbow and flex through the bicep to curl the weight in your right hand up to the center of your chest, hold it a beat, then slowly lower it back down to your side.

• Curl the weight in your left hand up to your chest, then continue alternating sides.

8. Renegade row

Target: Core, back, triceps, shoulders

Renegade row form guide:

• With a dumbbell in each hand, set yourself up in a high plank position, hands directly underneath your shoulders and feet nice and wide. Your body should be forming a straight line from your shoulders down to your heels.

• With your core muscles engaged, row the dumbbell in your right hand up to your side.

• Return it to the mat, then row the left dumbbell up. This is one rep.

• Your hips, shoulders and back should all stay straight as you perform this exercise.

9. Dumbbell thrusters

Target: Glutes, hamstrings, core, chest, shoulders

Dumbbell thrusters form guide:

• Begin standing, holding a dumbbell in each hand.

• Keep your heels and toes in contact with the floor for the whole movement.

• Sit your hips back and down into a squat, then stand up tall and press the dumbbells overhead.

• At the top of the lift, your hands should be above your shoulders.

• Lower the dumbbells to return to the start position. This is one rep.

10. Mountain climbers

Target: Core, legs, shoulders

Mountain climbers form guide:

• Start in a push-up position, hands on the floor underneath with your shoulders.

• Keep your core switched on as you draw one knee in toward your chest, then return your leg back to the ground.

• Draw the other knee toward your chest and repeat, aiming to pick up speed as you go.