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When you're learning a new movement—whether it's a squat variation, a new bench press grip, or perfecting a deadlift—you pass through three major stages of motor learning: cognitive, associative, and autonomous. In the cognitive stage, everything feels clunky and effortful. You're relying heavily on external feedback—like coaching cues, mirrors, or video analysis—to figure out what to do and how to do it. Movements are slow, deliberate, and packed with conscious thought. Attention demands are hi
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