Common lifting form faults, and how to fix them

Each page covers what the fault looks like, why it happens, the specific cues and drills that fix it, and when it is worth seeing a professional instead.

Back Squat

• Knees Caving In During Squats (Knee Valgus)
• Butt Wink in the Squat
• Hips Shooting Up First in the Squat (Good Morning Squat)
• Heels Lifting Off the Floor When You Squat

Deadlift

• Lower Back Rounding on Deadlifts
• Deadlift Bar Drifting Away From Your Body
• Hips Shooting Up Before the Bar Moves on Deadlifts
• Hyperextending or Leaning Back at Deadlift Lockout

Bench Press

• Elbows Flaring Out on Bench Press
• Butt Lifting Off the Bench During Bench Press
• Bent Wrists on Bench Press
• Inconsistent Bench Press Bar Path

Overhead Press

• Lower Back Arching on Overhead Press
• Overhead Press Bar Hitting Your Chin or Face
• Pressing Forward Instead of Up on Overhead Press
• Shoulder Pinching or Impingement Pain on Overhead Press

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