Why Even Experienced Lifters Develop Bad Form
I thought I had perfect squat form for two years. Then I filmed myself and watched in horror as my knees caved like a newborn giraffe. That video changed everything.
Bad form isn't always about ego. Here's what actually causes it:
Fatigue Accumulation
Form deteriorates as you get tired during sets
Mobility Limitations
Can't physically get into proper positions
Previous Injuries
Compensating without realizing it
Progressive Overload Addiction
Weight increases faster than technique improves
Squat Fixes: Stop Destroying Your Knees
Fix #1: The Knee Cave
What to do:
Pre-activation: 2x15 lateral band walks before squatting
Cue: "Screw your feet into the ground"
Strengthen: Bulgarian split squats with perfect knee tracking
Daily mobility: 90/90 hip stretches
Why it works:
Weak glutes can't control femur rotation. Band walks activate glutes before squatting, external rotation cue engages them during lift.
Fix #2: The Good Morning Squat
What to do:
Tempo squats: 3 seconds down, 2 second pause
Front squats to build upright torso strength
Cue: "Chest up, drive floor away"
Core work: Paused front squats, ab wheel rollouts
Why it works:
Weak quads cause hips to rise first. Tempo work builds quad strength at sticking point. Front squats force upright position.
Fix #3: The Butt Wink
What to do:
Only squat as deep as you can maintain neutral spine
Box squats to learn proper depth
Daily hip mobility: 90/90s, pigeon pose
Strengthen posterior chain: Good mornings, RDLs
Why it works:
Hip mobility limits how deep you can go. Forcing depth causes pelvis to tuck. Box teaches proper depth without compensation.
Bench Press Fixes: Save Your Shoulders
The Flared Elbow Problem
Elbows at 90 degrees creates impingement
Fix: Tuck elbows 45 degrees
Bar touches at nipple line or just below
Cue: "Bend the bar"
The Flat Back Problem
No arch = shoulder instability
Fix: "Shoulder blades back and down"
Create natural arch (fist fits under lower back)
Drive feet into ground
Deadlift Fixes: Protect Your Back
Critical: A rounded back under load is the fastest way to a herniated disc. No weight is worth compromising spinal position.
Rounded Back Fix
Most dangerous form mistake in lifting
Fix: Reduce weight by 30-40%
Cue: "Chest up, pull slack out of bar"
RDLs to learn hip hinge pattern
Film from side angle every set
Hips Too Low Fix
Deadlift isn't a squat
Fix: Hips higher than knees but lower than shoulders
Shoulders directly over bar
Cue: "Push floor away"
Block pulls if mobility limited
The 8-Week Form Fix Protocol
How to systematically fix your form without losing progress
Week 1-2: Assessment
Film all working sets from multiple angles
Compare with correct form videos
Identify top 3 issues to address
Complete mobility assessments
Week 3-4: Regression
Reduce training weight 20-30%
Implement tempo work on primary lifts
Add specific mobility work daily
Focus on perfect form over load
Week 5-8: Rebuilding
Gradually increase weight back
Film weekly to monitor progress
Add weak point accessory exercises
Continue mobility work
Week 9+: Integration
New patterns should feel natural
Monthly form check videos
Address new issues as they develop
Maintain mobility work
Red Flags: When to Stop Immediately
Stop and Assess
Sharp pain anywhere
Numbness or tingling
Joint pain (not muscle soreness)
Pain increasing during set
Push Through (Carefully)
Muscle burn and fatigue
Fatigue-induced trembling
General exercise discomfort
DOMS from previous sessions
The Long Game
Perfect form is a journey, not a destination. I've been lifting for over a decade and still find things to improve.
Your future self will thank you for every rep you do correctly today.
Start Fixing Your Form Today
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