Common Exercise Mistakes and How to Fix Them

Proper form is the foundation of effective, safe training. Small errors in technique can limit muscle activation, reduce the weight you can lift, and increase injury risk over time.

This guide covers the most common mistakes on major exercises and provides practical fixes you can apply immediately.

Squat Mistakes

1. Knees Caving Inward (Valgus)

The Problem: Knees collapsing inward during the ascent reduces power output and stresses the knee joint.

Common Causes:

• Weak glute medius
• Tight adductors
• Poor motor control

The Fix:

• Consciously push knees out over toes
• Use a resistance band around knees during warm-ups to cue outward pressure
• Strengthen glutes with lateral band walks and clamshells
• Reduce weight until you can control knee position

2. Forward Lean / "Good Morning" Squat

The Problem: Excessive forward torso lean causes the squat to look like a good morning, shifting load to the lower back.

Common Causes:

• Weak quads relative to hips
• Limited ankle mobility
• Bar position too high

The Fix:

• Elevate heels slightly (plates or squat shoes)
• Work on ankle mobility with wall ankle stretches
• Strengthen quads with leg press and front squats
• Consider a lower bar position

3. Butt Wink (Posterior Pelvic Tilt)

The Problem: The pelvis tucks under at the bottom of the squat, rounding the lower back.

Common Causes:

• Limited hip flexor/hamstring mobility
• Squatting too deep for current mobility
• Core not braced properly

The Fix:

• Only squat as deep as you can maintain a neutral spine
• Work on hip mobility with 90/90 stretches
• Practice bracing with a belt or by practicing belly breathing

Bench Press Mistakes

1. Flaring Elbows

The Problem: Elbows at 90 degrees to the body stresses the shoulder joint and reduces pressing power.

Common Causes:

• Grip too wide
• Lack of lat engagement
• Not understanding proper bar path

The Fix:

• Tuck elbows to 45-75 degrees
• Touch bar lower on chest (around nipple line)
• Actively pull the bar apart to engage lats
• Squeeze shoulder blades together

2. Bouncing Off Chest

The Problem: Bouncing the bar reduces muscle activation and risks sternum injury.

Common Causes:

• Ego lifting (too heavy)
• Trying to use momentum
• Lack of control

The Fix:

• Pause briefly at the chest
• Control the eccentric (2-3 seconds down)
• Reduce weight and focus on quality reps

3. Flat Back / No Arch

The Problem: Pressing with a flat back reduces leg drive, shoulder stability, and range of motion efficiency.

Common Causes:

• Not understanding proper setup
• Lack of thoracic mobility

The Fix:

• Retract and depress shoulder blades
• Create a slight arch by squeezing glutes and driving through feet
• Keep arch moderate—it's not about minimizing ROM

Deadlift Mistakes

1. Rounded Lower Back

The Problem: Lifting with a rounded lumbar spine dramatically increases injury risk to the spinal discs.

Common Causes:

• Weight too heavy
• Poor bracing
• Starting position incorrect

The Fix:

• Brace before lifting (big breath, push belly out)
• Start with hips higher if needed
• Reduce weight until you can maintain neutral spine
• Strengthen spinal erectors with back extensions

2. Bar Drifting Forward

The Problem: Bar moving away from body during the lift reduces mechanical advantage and stresses the lower back.

Common Causes:

• Not engaging lats
• Starting with bar too far from shins

The Fix:

• Set up with bar over mid-foot
• "Squeeze oranges in your armpits" to engage lats
• Drag the bar up your legs
• Keep chest up

3. Hitching

The Problem: Using leg drive mid-pull (ramping the bar up thighs) is a technique fault that reduces strength development.

Common Causes:

• Weak lockout
• Using too much weight

The Fix:

• Reduce weight
• Practice pause deadlifts at knee height
• Strengthen glutes and upper back

Row Mistakes

1. Using Momentum

The Problem: Swinging the torso to move weight reduces back activation and shifts work to momentum.

Common Causes:

• Weight too heavy
• Not understanding the movement
• Trying to hit arbitrary numbers

The Fix:

• Reduce weight
• Keep torso stationary
• Control the negative
• Pause at contraction

2. Shrugging Instead of Rowing

The Problem: Finishing with a shrug instead of a row works traps instead of lats and mid-back.

Common Causes:

• Pulling to wrong position
• Not initiating with scapular retraction

The Fix:

• Pull to lower chest/upper abdomen
• Squeeze shoulder blades together first
• Think "elbow to hip pocket"

Pull-Up Mistakes

1. Partial Range of Motion

The Problem: Not going to full extension at bottom or chin over bar at top limits development.

Common Causes:

• Lack of strength
• Trying to hit rep targets

The Fix:

• Start from dead hang every rep
• Finish with chin clearly over bar
• Reduce reps to maintain full ROM
• Use band assistance if needed

2. Excessive Kipping

The Problem: Using momentum (swing) reduces muscle activation and can stress shoulders.

Common Causes:

• Lack of strict pull-up strength
• CrossFit influence without proper foundation

The Fix:

• Build strict pull-up strength first
• Save kipping for conditioning only
• Control the movement

Overhead Press Mistakes

1. Excessive Lower Back Arch

The Problem: Arching back to lift weight turns press into an incline bench and stresses lumbar spine.

Common Causes:

• Weight too heavy
• Weak core
• Poor bar path

The Fix:

• Squeeze glutes throughout
• Brace core tightly
• Move head back to let bar pass, then bring it forward
• Reduce weight

2. Bar Path Around Face

The Problem: Pressing around the face instead of straight up is inefficient.

Common Causes:

• Not moving head out of the way
• Starting with bar too far from face

The Fix:

• Start with bar on front delts, close to face
• Move head back as bar passes, then forward under bar
• Finish with bar directly over spine

General Form Principles

1. Control the eccentric: Every lift should have a controlled lowering phase (2-3 seconds).

1. Full range of motion: Partial reps limit development. Only reduce ROM for specific purposes.

1. Bracing: Take a breath and brace your core before every heavy rep.

1. Progress gradually: Form breaks down with excessive weight. Increase loads only when technique is solid.

1. Film yourself: You can't fix what you can't see. Regular form checks reveal issues.

When to Get Professional Help

Some issues require hands-on coaching:

• Persistent pain during or after lifting
• Inability to perform basic movement patterns
• Major mobility restrictions
• Returning from injury

A qualified coach or physical therapist can identify issues that videos and articles cannot.

Conclusion

Good form isn't just about preventing injury—it's about maximizing the effectiveness of every rep. Take the time to learn proper technique, and don't let ego push you into using weights you can't control.

Every exercise in the MySetPlan library includes form cues and common mistakes to avoid. Review these before trying new exercises, and periodically check your form on exercises you think you've mastered.

The best lifters are students of their craft. Always be willing to reduce weight to improve technique.