STRONG SATURDAY SPOTLIGHT: Essential Moves with Coach Liz

STRONG SATURDAY SPOTLIGHT:  Essential Moves with Coach Liz

The pull-up might be one of the toughest moves in the gym, but with the right technique, anyone can build up to it. This October, Verse Fitness held another Strong Saturday with Coach Liz Bash, who walked participants through the essentials—step by step—breaking down what it really takes to master your pull-up and overhead press.

Pull-Up Mastery with Liz – Part 1

Start with the basics: grip, engagement, and control.

• Grip: Go for an overhand grip—knuckles to the ceiling, hands just wider than your shoulders.
  
  
• Scapular Activation: Start with a scapula pull. Keep your arms straight and drive your shoulders down to engage your back.
  
  
• Execution: From there, pull your body upward, and keep the movement smooth and controlled. Lower back down slowly to finish the rep.
  

Watch Part 1 Video

Pull-Up Modifications and Tips – Part 2

Not ready for a full pull-up yet? Here's how to start building strength and confidence along the way.

Try barbell pulls: set a barbell on a rack at a comfortable height, lie beneath it, and mimic the pull-up motion. This version lets you adjust difficulty while working your grip strength and body control.

Watch Part 2 Video

Common Mistakes to Avoid – Part 3

Here are some of the biggest pull-up mistakes Liz sees:

• Shoulder Roll: Don’t roll your shoulders forward at the top. Instead, think about pulling the bar to you and keeping your chest open.
  
  
• Proper Finish: Roll your shoulders back, open your chest, and “squeeze the lemon”—drive your armpits down to engage your lats, not your shoulders.
  
  

Watch Part 3 Video

Overhead Shoulder Press – Part 1

Next up, the overhead shoulder press. Liz breaks down setup and execution for maximum strength and safety.

• Setup: The bar should start at shoulder height. Grip slightly wider than shoulder width.
  
  
• Press: Brace your core (“like you’re about to get punched in the stomach”) and drive the bar up. Look through the “window” your arms create at the top.
  
  
• Return: Lower the bar with control to your collarbone, elbows slightly forward.
  
  

Watch Part 1 Video

Overhead Shoulder Press – Part 2 (Tips & Mistakes)

Liz also covers what not to do during your press:

• Avoid the Booty "Tooch": Keep your ribs down and tailbone tucked—no arching.
  
  
• Wrist Control: Keep the bar low in your palms, rotate wrists as you press, and point your knuckles to the ceiling.
  
  
• Stay Controlled: Move deliberately in both directions—up and down.
  
  

Watch Part 2 Video

Wrap-Up

From scapula pulls to shoulder presses, Coach Liz Bash’s Strong Saturday session is all about understanding the “why” behind every move. Whether you’re chasing your first full pull-up or refining your form, her cues help you build strength safely and confidently.

So next time you grab the bar—remember: shoulders back, chest open, and don’t forget to “squeeze the lemon.”