“There’s too much to think about.”
I hear this all the time from athletes—especially when they’re learning to lift.
Where do my hands go? What about my feet? Am I supposed to bend my knees? What’s my back doing? Should my chest be up? What about my core?
It’s overwhelming. And when you’re overwhelmed, you freeze. Or worse—you move without thinking and develop bad habits.
This happens everywhere, not just in the gym. People trying to eat healthier, build better habits, or make any kind of healthy change say the same thing:
“There are too many options. Too much to think about. Where do I even start?”
And here’s the thing: You’re right. There IS too much to think about—if you’re trying to think about it all at once.
But what if you didn’t have to?
What if, instead of juggling ten thoughts simultaneously, you had a simple, repeatable checklist that guided you through every single lift, every single time?
That’s exactly what we’re going to build today.
The Power of a Checklist (It’s Not Just for Surgeons and Pilots)
I was reading the book Effortless by Greg McKeown, and there’s an entire chapter dedicated to the power of checklists.
Surgeons use them. Pilots use them. Engineers use them.
Why? Because checklists free up mental space and ensure you hit all the critical steps without having to remember everything.
Instead of relying on memory and willpower to execute a complex task perfectly, you rely on a system. A sequence. A checklist.
You don’t think about everything all at once. You think about one thing at a time, check it off, and move on.
And once you’ve gone through the checklist enough times, it becomes automatic. Muscle memory. Second nature.
So why wouldn’t you use a checklist for lifting?
The Problem: Too Much to Think About
Let’s be real. Lifting a barbell correctly requires a lot of coordination.
You’re thinking about:
- Hand placement
- Foot position
- Elbow alignment
- Knee tracking
- Hip hinge
- Chest position
- Core engagement
- Back stability
- Bar path
- Breathing
- Timing
That’s a LOT. No wonder people feel overwhelmed.
And when you’re overwhelmed, one of two things happens:
- You freeze. You stand there overthinking, second-guessing yourself, and never actually lift the bar.
- You rush. You skip setup, ignore cues, and hope for the best—which usually means bad form, wasted effort, or injury.
Neither option is good.
The solution? A checklist.
The 8-Step Lifting Checklist (Works for Every Lift)
Here’s the beauty of a checklist: You don’t have to reinvent it for every lift.
Sure, each lift has its nuances. But the foundational setup is the same. You’re checking the same body parts in the same order, every single time.
Here’s your checklist:
1. Hands
2. Feet
3. Elbows
4. Knees
5. Hips
6. Chest
7. Abs
8. Back
That’s it. Eight things. In that order. Every time.
Let me show you how it works.
How to Use the Checklist (Step-by-Step Example: Deadlift)
Let’s walk through a deadlift setup using the checklist.
Step 1: Hands
Where do my hands go?
For a deadlift, your hands go just outside your legs, gripping the bar with a firm grip (overhand, mixed, or hook grip depending on your preference).
Check. ✔️
Step 2: Feet
Where do my feet go? Are they in the right place?
For a deadlift, your feet should be hip-width apart, with the bar over mid-foot (not your toes, not your heels—mid-foot).
Check. ✔️
Step 3: Elbows
What are my elbows doing?
For a deadlift, your elbows should be locked out. No bend. Straight arms.
Check. ✔️
Step 4: Knees
Where are my knees? Are they in the right position?
For a deadlift, your knees are bent (not locked), and they should be tracking in line with your ankles—not caving in, not pushing out too far.
Check. ✔️
Step 5: Hips
Where are my hips?
For a deadlift, your hips are hinged back, higher than your knees but lower than your shoulders. You’re loading your hamstrings and glutes.
Check. ✔️
Step 6: Chest
What’s my chest doing?
For a deadlift, your chest should be up and proud. Not collapsed forward, not overextended—just neutral and lifted.
Check. ✔️
Step 7: Abs
What am I doing with my core?
For a deadlift, you’re bracing your abs like someone’s about to punch you in the stomach. Creating tension and stability.
Check. ✔️
Step 8: Back
What’s my back doing?
For a deadlift, your back should be flat or slightly arched—neutral spine, no rounding. You’re creating a strong, stable position from your hips to your shoulders.
Check. ✔️
Now lift.
You’ve gone through your checklist. Everything is in place. You’re set up correctly. All that’s left is execution.
Why This Checklist Changes Everything
1. You Don’t Have to Think About Everything at Once
Instead of juggling eight thoughts simultaneously, you think about one thing at a time.
Hands. Check. Feet. Check. Elbows. Check.
It’s sequential. It’s simple. It’s manageable.
2. You Hit All the Critical Steps (No Skipping)
When you’re rushing or distracted, it’s easy to skip important setup points.
“I’ll just grab the bar and go.”
But when you have a checklist, you can’t skip steps. You go in order. You check everything off. You ensure quality every single time.
3. It Works for Every Lift
Deadlift. Squat. Bench press. Clean. Snatch. Overhead press.
The checklist is the same. The specifics of each step change slightly, but the order stays the same.
You’re always checking: Hands → Feet → Elbows → Knees → Hips → Chest → Abs → Back
Once you learn the checklist, you can apply it everywhere.
4. It Speeds Up Learning
When you’re new to lifting, the checklist is a lifesaver.
You don’t have to remember everything your coach said. You just go down the list.
“Where do my hands go? Okay, got it. Where do my feet go? Got it. What about my elbows?”
The checklist becomes your internal coach.
And the more you use it, the faster you get. Eventually, you’ll run through the checklist in seconds without even thinking about it consciously.
5. It Frees Up Mental Space
Here’s the magic: When you’re not overwhelmed by trying to remember everything, you can focus on execution.
You’re not stressed about setup. You’re not second-guessing yourself. You’re confident.
You’ve checked your list. You’re ready. Now you can focus on moving the weight with intention and power.
How to Build Your Own Lifting Checklist
Here’s how to make this work for you:
Step 1: Memorize the Order
Hands → Feet → Elbows → Knees → Hips → Chest → Abs → Back
Write it down. Say it out loud. Repeat it until it’s automatic.
Step 2: Learn What Each Step Means for Each Lift
For a deadlift:
- Hands: Just outside legs, firm grip
- Feet: Hip-width, bar over mid-foot
- Elbows: Locked out
- Knees: Bent, tracking with ankles
- Hips: Hinged back, loaded
- Chest: Up and proud
- Abs: Braced and tight
- Back: Flat, neutral spine
For a squat:
- Hands: Grip the bar, create upper back tension
- Feet: Shoulder-width (or slightly wider), toes slightly out
- Elbows: Pulled down and back (creating shelf for bar)
- Knees: Tracking over toes, not caving in
- Hips: Sitting back, loaded
- Chest: Up, not collapsing forward
- Abs: Braced, creating pressure
- Back: Neutral, tight
The order stays the same. The specifics adjust.
Step 3: Use the Checklist Every Single Time
Before every lift—whether it’s a warm-up set or a max attempt—run the checklist.
At first, it’ll take 20-30 seconds. That’s fine. You’re building the habit.
Eventually, you’ll run through it in 5 seconds without thinking.
Step 4: Check It Off (Literally or Mentally)
Some people like to physically check things off (touch each body part as they go).
Others prefer a mental checklist.
Either way, don’t skip steps. Go in order. Check everything.
The Checklist Works Beyond Lifting
Here’s the beautiful thing about checklists: They work for everything.
Overwhelmed by healthy eating? Create a checklist.
- Protein on my plate? Check.
- Vegetables? Check.
- Drinking water? Check.
Overwhelmed by your morning routine? Create a checklist.
- Wake up at 6am? Check.
- Drink water? Check.
- 10 minutes of mobility? Check.
Complexity becomes simple when you break it into sequential steps.
You’re not thinking about the whole thing at once. You’re thinking about one step, checking it off, and moving on.
Stop Thinking. Start Checking.
Lifting doesn’t have to be overwhelming.
You don’t have to remember everything at once. You don’t have to juggle ten thoughts while standing over a barbell.
You just need a checklist.
Hands. Feet. Elbows. Knees. Hips. Chest. Abs. Back.
Eight steps. Every time. In order.
Check them off. Then lift.
The checklist frees your brain. It ensures quality. It builds confidence.
And once you’ve done it enough times, it becomes automatic. You won’t even think about it anymore—you’ll just do it.
So stop overthinking. Stop freezing. Stop skipping setup.
Build your checklist. Use your checklist. Trust your checklist.
Your lifts (and your brain) will thank you.
Ready to simplify your lifting? Start with the checklist. Hands → Feet → Elbows → Knees → Hips → Chest → Abs → Back. Check them off. Then lift.