3 Common Mistakes in the Back Squat, Bench Press, and Deadlift—and How to Fix Them

After over a decade of coaching athletes, I’ve seen a wide range of technique issues across the “Big 3” lifts: the back squat, bench press, and deadlift. While no two lifters are the same, some mistakes show up time and time again—regardless of experience level. The good news? These issues are fixable with a few key adjustments. Let's break them down, lift by lift.

Back Squat: 3 Common Mistakes and Fixes

1. Not Hitting Depth with Heavier Weights: A common mistake I see is athletes squatting to full depth during warm-up sets, only to cut depth short when the weight gets heavy. This limits progress and can lead to bad habits over time.

The Fix: Lighten the weight and focus on consistent squat depth—hip crease below the top of the knee—throughout all working sets. Progressively add load only when that full range of motion is maintained. Getting stronger means moving heavy weight through a full range—not cutting it short to lift more.

2. Knees Caving In: Knee valgus, or knees collapsing inward, often occurs under load and can lead to joint pain or injury if left unchecked.

The Fix: Cue athletes to “push the knees out” or “screw the feet into the floor.” This engages the glutes and keeps the knees tracking over the toes—protecting the joints and maintaining alignment throughout the lift.

3. Poor Bar Position: Newer lifters often place the bar too high—on the back of the neck—which is both uncomfortable and unstable.

The Fix: Position the barbell either on the upper traps for a high-bar squat or across the rear delts just below the spine of the scapula for a low-bar squat. Experiment with both to see which feels stronger and more natural, but either way, the bar should stay over the mid-foot throughout the lift.

Bench Press: 3 Common Mistakes and Fixes

1. Too Narrow of a Grip: Many lifters grip the bar too close, which limits power and places excess strain on the shoulders and wrists.

The Fix: Use the “thumb rule.” Place your thumbs at the start of the knurling and extend them fully—where your pinkies land is a good starting grip width. Adjust slightly wider based on individual arm length and shoulder mobility.

2. Flaring the Elbows Out: Letting the elbows flare excessively during the press puts the shoulders in a vulnerable position and reduces pressing strength.

The Fix: Tuck the elbows closer to your sides as you lower the bar. Cue your athletes to “press your triceps into your lats” on the descent. This keeps the shoulders protected and creates a more powerful pressing position.

3. No Leg Drive: The bench press may be upper-body dominant, but it’s not upper-body only. Failing to engage the legs leaves a ton of strength untapped.

The Fix: Bring the feet back toward your hips, plant them firmly, and use your legs to drive into the floor—as if pushing yourself toward the rack. This creates full-body tension and helps transfer more force into the barbell.

Deadlift: 3 Common Mistakes and Fixes

1. Too Wide of a Stance: Many lifters set up with their feet too far apart, which decreases leverage and pulling power.

The Fix: Start with your feet about hip-width apart, with your arms hanging straight down outside your knees. A narrower stance allows you to generate more force through the floor and improves efficiency.

2. Rounding the Back: Deadlifting with a flexed spine is one of the fastest routes to injury. A neutral spine is essential for safety and strength.

The Fix: Drop the weight and focus on bracing your core, setting your lats, and keeping a neutral spine throughout the movement. Think about “proud chest” and “pulling your shoulder blades into your back pockets.”

3. Hips Shooting Up Too Fast: This usually happens when the lifter yanks the bar off the floor instead of generating tension first. When the hips rise faster than the shoulders, you're essentially turning your deadlift into a stiff-legged pull—inefficient and risky.

The Fix: Slow down the initial pull. Think about pushing the floor away with your legs while keeping tension through the bar. Wait to hear that slight “click” of the barbell settling in the plates before you fully commit to the lift. This keeps your hips and shoulders rising together and ensures a strong, safe pull.

Mastering the basics isn’t flashy—but it’s what leads to long-term gains and injury-free lifting. Whether you're just starting or chasing big numbers, taking the time to correct these common errors will keep your progress steady and sustainable.

Train smart and stay strong,

Coach Jason

Axis Strength Training

axisstrengthtraining.com