When it comes to lifting big weights safely and effectively, strength isn’t just about moving the bar — it’s about how well you control your body. One of the most powerful tools you can use in training is creating torque, specifically external rotation torque in the shoulders and hips.
In lifting, creating torque means applying an outward twisting force with your joints to activate stabilizing muscles and lock your body into a stronger position. Mastering this concept doesn’t just make you stronger — it makes every rep safer, more efficient, and more effective.
What is External Rotation Torque?
Torque refers to a twisting force. In lifting, creating torque in the shoulders and hips means actively trying to rotate the joints outward (external rotation), even if the body doesn’t physically move that way.
For example:
In the bench press, you can’t rotate the bar outward, but by trying to “bend the bar,” your shoulders create external rotation torque.
In squats or deadlifts, you can’t actually turn your feet outward into the floor, but by driving your feet apart, you generate torque at the hips.
This isn’t about visible rotation — it’s about creating tension that stabilizes the joints and recruits more muscle.
Why Torque Matters for Muscle Activation and Safety
Creating external rotation torque does three things:
Stabilizes the joints – The shoulder and hip joints are ball-and-socket joints, which means they rely heavily on muscular support. Torque helps “pack” them in for safety and strength.
Recruits more muscle – External rotation activates stabilizers like the rotator cuff in the upper body and the glutes in the lower body. This leads to stronger lifts and better control.
Improves force transfer – Torque creates tension throughout the body, allowing you to press, squat, or pull with more power instead of leaking energy.
Helps prevent injury – By spreading the workload across more muscles, torque reduces unnecessary stress on the shoulders, knees, and hips, keeping your joints healthier long-term.
How to Create Torque in the Big 3
Bench Press
Grip the bar and imagine bending it in half.
This outward pressure activates the external rotators of the shoulders and lats.
The result: more stable pressing, less stress on the shoulders, and stronger chest activation.
Squat
Plant your feet firmly and screw them into the floor.
Think about driving your knees out and spreading the floor apart.
This creates torque at the hips, firing up the glutes and keeping the knees tracking safely.
Deadlift
Step 1: Lower body torque – Set your feet and imagine “splitting the floor” apart as you pull. Drive the knees out slightly to engage the glutes and lock the hips in.
Step 2: Upper body torque – As you grip the bar, think about bending it around your shins. This creates external rotation at the shoulders, engaging the lats and packing them tight.
The combination locks in both the upper and lower body, keeps the bar close, and maximizes pulling power from the floor.
Next Step for You
At Flexibull, we don’t just give you exercises — we show you how to perform them at their best. All of our programs come with in-depth exercise tutorials that cover:
How to drive torque for maximum muscle activation
How to improve exercise quality and efficiency
How to get the most out of every rep, safely and effectively
If you want to learn not just what to train, but how to train for real results, our programs are the perfect place to start.