Strength and resistance training are powerful tools for improving not only muscle tone but also overall health, metabolism, bone density, joint stability, and functional longevity. They play a critical role in preventing chronic diseases, improving mental well-being, and supporting healthy aging. But there’s a catch: while strength training is incredibly beneficial, doing these movements incorrectly can put unnecessary strain on your body and increase the risk of injury.
Improper form doesn’t just lead to discomfort. It limits your progress. When your body compensates for poor mechanics, certain muscles work harder than they should while others become underactive, creating imbalances that carry over into everyday life. Correcting these faults early not only protects your joints and muscles but also ensures you’re getting the most out of every rep.
At Therapy Excellence Physical Therapy, we help people of all ages and fitness levels learn how to move safely and efficiently. Whether you’re brand-new to resistance training or looking to refine your form, understanding the common mistakes in foundational lifts, and how to fix them, can dramatically elevate your performance.
Below, we break down the most frequent errors in three key lifts: squats, deadlifts, and shoulder presses. We’ll explain why these faults happen, what they look like, how to avoid them, and how to modify movements if you experience pain or mobility challenges.
Squats
Squats are one of the most functional and effective exercises you can perform. They strengthen the legs, core, glutes, and hips while improving mobility, balance, and joint health. That said, many people struggle with squat form, especially when compensating for mobility limitations or strength imbalances.
Common Faults and Why They Happen
Knee Valgus (Knees Caving In):
This is one of the most common faults in a squat. It often occurs due to weak gluteal muscles, particularly the gluteus medius, or from poor hip stability.
Rounding of the Lower Back:
When the lower back tucks under at the bottom of the squat, it usually indicates limited hip mobility, tight hamstrings, or poor core engagement.
Heel Lifting:
If your heels rise off the ground during a squat, it’s typically caused by limited ankle mobility or an excessively narrow stance.
How to Avoid Squat Errors
- Knee Tracking:
Your knees should remain aligned with your toes throughout the entire movement. Think about gently pushing the knees outward as you descend, not excessively, but just enough to maintain proper alignment.
- Core Engagement:
Before you descend, engage your core as if preparing to take a punch. This helps maintain a neutral spine and prevents the lower back from rounding.
- Foot Positioning and Stability:
Ensure your entire foot is in contact with the floor. You should feel pressure evenly across the heel, big toe, and little toe. This is a concept often described as the “tripod foot.”
Modifications for Pain or Tightness
- Box Squat: Controls squat depth and reduces knee stress by providing a target.
- Spanish Squat: Adds tension through resistance bands to encourage upright posture and take strain off the knees.
- Heel-Elevated Squat: Placing heels on small wedges or weight plates helps compensate for limited ankle mobility, allowing for deeper and cleaner squats.
Deadlifts
Deadlifts are unmatched when it comes to building full-body strength. They target the hips, hamstrings, glutes, and back muscles. But because the movement involves lifting weight from the floor, small mistakes can quickly accumulate and lead to strain, especially in the lower back.
Common Faults and Why They Happen
Rounded Back:
This happens when the spine loses its neutral alignment, often due to improper hip hinge mechanics, tight hamstrings, or pulling too much weight too soon.
Improper Hip Hinge:
Many beginners bend at the waist rather than hinging at the hips. This shifts the load onto the lower back instead of the larger, stronger muscles of the posterior chain.
Bar Path Issues:
If the bar drifts away from your body, it increases the lever arm and places excessive strain on the lower back.
How to Correct Deadlift Mechanics
- Maintain Spine Alignment:
Keep your chest tall, shoulders down, and ribs stacked over your hips. Brace your core throughout the entire movement.
- Practice the Hip Hinge:
One helpful cue is to imagine pushing your hips back toward a wall behind you. Keep a slight bend in your knees but focus on the hips as the primary driver.
- Keep the Bar Close:
The bar should stay close enough to skim your shins and thighs. This keeps the load centered and allows for more efficient lifting mechanics.
Modifications for Those With Pain or Mobility Restrictions
- Deadlift to Box or Cone: Reduces the range of motion and supports better positioning.
- Banded Hip Hinge: Helps reinforce correct movement patterns using light resistance.
- Hex Bar Deadlift: Allows for a more upright torso and reduces strain on the lower back by changing the weight distribution.
Shoulder Presses
The shoulder press is an excellent exercise for building upper-body strength, but many people unknowingly perform it with poor mechanics. Because the shoulder joint is highly mobile and complex, even small form errors can lead to discomfort or long-term issues.
Common Faults and Why They Occur
Elbow Positioning Issues:
Elbows that flare out too far or collapse inward can place stress on the shoulder joint and rotator cuff.
Overarching the Back:
This fault typically happens when the weight is too heavy or the core is not sufficiently engaged.
Limited Range of Motion:
Shortening the movement prevents muscles from fully activating and often reflects tightness or mobility limitations.
Fixing Shoulder Press Technique
- Proper Elbow Placement:
Maintain a slight forward angle of the elbows (not directly out to the sides). This keeps the shoulders in a safer, stronger path of motion.
- Stabilize with the Core:
Engage the abdominals and glutes to prevent lumbar arching. Many people benefit from performing presses seated or half-kneeling to reinforce stability.
- Use Controlled, Full Range of Motion:
Lower the weights to just below chin level and press overhead until the arms are extended without locking or shrugging.
Modifications for Comfort and Safety
- Landmine Press: Provides stability and follows a more natural arc, great for painful shoulders.
- Dowel in a Doorway: A no-weight practice tool to rehearse motion patterns.
- Short Arc Military Press: Allows for controlled strengthening while avoiding painful end ranges.
General Tips for Maintaining Proper Form
Correct lifting is a skill that develops with time, repetition, and awareness. These principles help promote safe, effective workouts:
Warm-Up Properly
Dynamic stretches, activation drills, and light movements prepare the muscles and joints.
Progressive Loading
Increase weight gradually. Building slowly is safer and more sustainable than rushing into heavier loads.
Use Mirrors and Feedback
Visual cues help identify imbalances or form breakdowns. Pair this with occasional guidance from a trainer or therapist.
Work With a Professional
A physical therapist can identify movement dysfunctions, prescribe corrective exercises, and create personalized form strategies.
Get In Touch Today
Mastering proper lifting technique is essential for progressing safely and efficiently in strength training. By understanding the common faults in squats, deadlifts, and shoulder presses, and applying the corrective strategies outlined, you set yourself up for long-term success, fewer injuries, and better performance.
If you’re experiencing pain, mobility limitations, or uncertainty about your form, Therapy Excellence Physical Therapy is here to help. Our movement specialists provide personalized evaluations, corrective programs, and hands-on support to help you lift safely while staying injury-free.
Get stronger. Move smarter. Stay pain-free this year with Therapy Excellence. Contact our team today and begin your lifting journey.
