ShadowFit
ShadowFit Training Guides
Practical technique pages for the core exercises behind the ShadowFit fitness loop — in DE/EN/ES/FR. Clean form counts in-game and IRL.
How to use these guides
Read setup and cues, avoid the common mistakes, progress deliberately. In the game you log the same activity — these pages teach the execution.
New editorial guides
- Dance Cardio in ShadowFit: Setup, Common Errors, and Progression LevelsHow to log dance cardio in ShadowFit correctly — setup checklist, the three beginner mistakes that hurt your score, four progression levels, and how the platform reads your session.
- Mobility Flow in ShadowFit: 5 phases that separate a real warm-up from a wasted logMobility Flow (cal-mobility) in ShadowFit done right: setup, the 5 phases from breath reset to half-split, the 3 errors almost everyone makes, and beginner-to-advanced progressions.
- Yoga Flow Done Right: A Step-by-Step Mobility Guide (and the 5 Mistakes That Kill Your Progress)How to actually execute a yoga flow for real mobility gains — setup, breathing rhythm, the five most common form errors, three clean progressions, and how to track the work honestly.
- Sprint intervals done right: 7 mistakes that kill your training stimulusHow to run sprint intervals properly — setup, technique, common mistakes and progressions. Plus how to log end-sprint in ShadowFit.
- Zone 2 jogging, done right: 7 mistakes that wreck your easy-run trainingZone 2 jogging guide: how to pick your real heart rate, escape the pace trap, avoid 7 common mistakes, and progress cleanly as a beginner or intermediate runner.
- Hiking as Endurance Training: Form, Pacing, and 7 Mistakes That Wreck Your TourHow to hike with real technique: uphill vs. downhill mechanics, gear that protects your knees, a four-level progression, and how to log it cleanly in ShadowFit.
- Jump Rope Form: 7 Beginner Mistakes You're Probably Still MakingJump rope looks simple, but sloppy form wrecks your joints and your rhythm. A ShadowFit-backed guide to setup, clean technique, and the 7 errors most beginners repeat weekly.
- Swimming technique that actually carries you: a freestlye guide built around the mistakes you'll makeA no-nonsense crawl technique guide: body position, arm catch, breathing rhythm, the five mistakes almost every beginner makes, a five-step progression — and how to log it honestly in ShadowFit.
- Rowing form: 7 mistakes that wreck your lower back — and the 10-minute fixRowing is a full-body workout that punishes your spine if you skip the setup. Here is the order legs-back-arms, the seven common form breakdowns, and a 4-stage progression for the rower at home.
- How to track cycling in ShadowFit: turn every ride into real endurance dataShadowFit cycling guide: how to log the end-cycle activity honestly, avoid the four classic errors, and progress from 30-minute base rides to structured intervals that the app can actually evaluate.
- How to Actually Run Well: A Technique Guide for Beginners and Returning RunnersA technique-first running guide built around five execution phases, ten weeks of progression, and the most common form mistakes — written so your ShadowFit score finally reflects what you actually do.
- Pistol Squat: The 6-Step Progression That Actually Gets You TherePistol Squat guide with setup cues, the 4 execution phases, the 5 mistakes every beginner makes, and a 6-stage progression from chair to free single-leg squat.
- Handstand Hold: Setup, the Errors That Wreck Your Line, and a Clean Wall-to-Free ProgressionA no-nonsense handstand guide: setup, the five-step entry, four common shape breakdowns, a five-stage wall-to-free progression, and how to log real holds with ShadowFit.
- Pike Push-Ups: How to Do Them Right, Spot the Mistakes, and Scale Up Without WeightsPike push-ups are the closest no-equipment substitute for an overhead press. Here is the setup, execution cues, common errors, and progressions that actually work.
- Lunges done right: a no-equipment technique guide that protects your kneesLunges are one of the most effective bodyweight leg moves — and one of the most butchered. Here is the form, the five most common mistakes, and a 7-day plan to get them clean.
- Burpees done right: 7 technique mistakes almost everyone makes (and how to fix them)A no-nonsense burpee guide: clean step-by-step sequence, the 7 most common form breakdowns, sensible progressions, rep targets, and how to log it in ShadowFit.
- Plank form: 7 mistakes you make in the first 60 seconds — and how to fix themPlank technique, common form errors, breathing and progression. Plus why clean reps beat long holds, and how ShadowFit logs it.
- Chin-Ups: 7 form errors that wreck your back — and 5 clean progressions to your first repChin-up step-by-step: setup, execution, common form errors and progressions from active hang to first clean rep. With ShadowFit tracking.
- Parallel Bar Dips Done Right — 3-Second Setup, 5 Beginner Mistakes, and a 6-Step ProgressionParallel bar dips from setup to clean form: 3-phase execution, the 5 mistakes almost everyone makes in month one, and a 6-step progression — plus how to log every rep in ShadowFit as cal-dip.
- Push-Ups Done Right: Form, Mistakes, and Progressions for Your ShadowFit TrainingPush-up form, tempo, common mistakes and clean progressions. With a setup checklist, ShadowFit tracking tips, and 7 calisthenics insights you won't find in standard guides.
- Pull-Ups Done Right: 7 Form Errors That Ruin Your Reps (and How to Fix Them)A pull-up form guide for beginners and intermediates: setup, four execution phases, the seven most common errors, and a clean progression path — plus how to track reps in ShadowFit.
- Leg Press Form: 3 Errors You Notice in Your Knees on Set 1 — and 7 Details That Make the LiftLeg press form guide: 3 setup mistakes that load the knee joint instead of the quads, plus 7 mechanics details and a clean progression.
- Lat Pulldown Form: 7 Mistakes That Keep Your Back From Growing (and How to Fix Each One)Lat pulldown setup, pull technique, and the 7 most common form breaks with concrete fixes. Plus 5 clean progressions and how to track the lift in ShadowFit.
- Hip Thrust Form Guide: The 4 Mistakes That Kill Your Glute GainHip thrust setup, five-step execution, the four form errors coaches see again and again, a bodyweight-to-heavy progression, and how to log str-hip-thrust in ShadowFit.
- Front squat done right — 7 setup details that clean up your form on the first sessionFront squat guide for ShadowFit users: setup cues, four execution phases, the five errors most lifters actually make, a five-stage progression, and how to log it cleanly.
- Romanian Deadlift: RDL Technique, Common Mistakes, and a 6-Rep ProgressionRomanian Deadlift explained: setup, the 3 phases of the lift, the three mistakes almost everyone makes, and a four-stage progression you can log in ShadowFit.
- How to Barbell Row Properly: 7 Mistakes You'll Definitely Make in Your First MonthBarbell row step by step: setup, clean form, the 7 most common mistakes and smart progressions. Plus: how to track the exercise in ShadowFit.
- Overhead Press form: how to set up, press, and progress the lift without wrecking your lower backOverhead Press guide: setup checklist, three execution phases, the five recurring form errors, a five-step progression from empty bar to heavy load, and how to log str-ohp in ShadowFit.
- Deadlift Form Guide: 11 Tips to Pull Heavier Without Hurting Your BackDeadlifts train your back, glutes, legs, and core in a single pull — but only if your form is clean. Setup, common mistakes, and 11 practical tips inside.
- How to Squat With Proper Form: Is the King of Exercises Really Worth It? + 11 TipsLearn how to squat with proper form — setup, clean technique, common mistakes, and 11 tips for beginners to advanced lifters. Plus: track it in ShadowFit.
- How to Bench Press with Proper Form: 5-Step Setup, 6 Common Mistakes, and 11 TipsLearn to bench press with clean form: setup checklist, 5-step execution, 6 common mistakes, 11 tips for stable pressing, and how to log it in ShadowFit.
Strength
- SquatThe squat builds legs and trunk. Clean depth and a neutral spine beat ego loading every time.
- Bench PressThe bench press trains chest, shoulders and triceps. A stable shoulder girdle beats max ego load.
- DeadliftDeadlifts build the posterior chain and grip. Hips drive; the back stays long.
- Overhead PressThe OHP builds pressing strength and shoulder stability. Trunk braces; arms press.
- Hip ThrustHip thrusts target glutes and hip extension. Top squeeze beats heavy bouncing.
Calisthenics
- Pull-UpPull-ups are the gold-standard bodyweight pull. Full range beats half reps.
- Push-UpPush-ups are portable pressing. The plank line decides quality.
- PlankPlanks train trunk stability. Clean seconds beat shaking to failure.
- DipsDips train triceps, chest and front delts. Controlled depth protects the joint.