Top 3 Reasons You Get Injured During the Big Three Lifts (Squat, Bench, Deadlift)
The bench press, squat, and deadlift—often referred to as “The Big Three”—are essential compound lifts for building full-body strength. But without proper technique, thoughtful programming, and adequate recovery, these lifts can quickly become a source of pain or injury.
This guide breaks down the most common mistakes lifters make and how to fix them so you can lift smarter, get stronger, and stay injury-free.
Common Mistakes Lifters Make
Many lifters unknowingly increase their injury risk by falling into these traps:
1. Poor Form
Movement compensations or inefficient mechanics place unnecessary stress on joints and soft tissues.
2. No Coaching
Training without guidance often leads to plateaus, bad habits, and increased injury risk.
3. Poor Programming
Lack of structure makes it difficult to progress safely.
4. Inadequate Recovery
Even perfect form can’t save you if recovery is neglected.
Common Programming Mistakes to Avoid
❌ No Load Management
Back-to-back heavy squat and deadlift days overload the spine and posterior chain.
❌ Always Training to Failure
Constant max-effort sets increase fatigue and reduce technical quality.
❌ No Variation
Repeating the same movement pattern and intensity leads to overuse injuries.
Addressing these factors allows you to train hard and stay pain-free.
1. Correct Your Form
If you feel discomfort during a compound lift, your first priority should be evaluating your technique. Small adjustments often create big improvements in comfort, efficiency, and loading capacity.
Examples of Effective Form Adjustments
Squat: Switch from low-bar to high-bar to reduce hip and low-back stress.
Bench Press: Reduce elbow flare to decrease strain on the anterior shoulder.
Deadlift: Use a trap bar or elevate the bar (blocks or plates) to improve position and reduce lumbar loading.
Even a single change in bar placement or setup can dramatically improve how you feel under the bar.
2. Get Coaching
If your program lacks structure or progression, poor training decisions may overload your body and increase your likelihood of injury.
Why Coaching Matters
A qualified coach helps you:
Balance volume, intensity, and recovery appropriately
Avoid common pitfalls like overuse, poor progressions, or excessive fatigue
Modify your program based on injury history, mobility limitations, and experience
Schedule your free performance coaching assessment today!
3. Recover Smarter
Recovery isn’t just taking a rest day—it’s supporting your body’s ability to adapt and get stronger.
Signs You’re Under-Recovering
Persistent joint pain or muscle tightness
Lingering fatigue despite rest
Plateauing or declining performance
How to Improve Recovery
• Prioritize Sleep
Aim for 7–9 hours of high-quality sleep to support tissue repair and nervous system recovery.
• Optimize Nutrition
Ensure adequate protein and calories to fuel training and rebuild muscle.
• Manage Fatigue
Incorporate deload weeks, vary intensity, and include mobility or active-recovery sessions.
• Respect Rest Days
More isn’t always better. Recovery drives progress.
Train Smart. Lift Strong. Stay Injury-Free.
Addressing form, programming, and recovery can dramatically reduce your injury risk while helping you build strength more effectively. Small changes today lead to bigger lifts—and fewer setbacks—tomorrow.
