Real-world examples of common biomechanical faults in weightlifting

Big-picture examples of common biomechanical faults in weightlifting

Before zooming in on each lift, it helps to see the patterns that repeat across movements. When coaches swap examples of common biomechanical faults in weightlifting, they’re usually talking about some version of the same core problems:

• Poor joint stacking (hips, knees, ankles or shoulders not lining up with the load)
• Loss of spinal neutrality under load
• Inefficient bar path (bar drifting away from the body)
• Asymmetry between left and right sides
• Compensations from joints that shouldn’t be doing the main work

These patterns show up differently in a back squat versus a snatch, but the underlying biomechanics are similar. Below are real examples of how those faults look in the wild, why they matter for injury prevention, and what trends coaches and researchers are seeing in 2024.

Squat faults: classic examples of load leaking out of the hips

When coaches are asked for examples of common biomechanical faults in weightlifting, squats are usually the first stop. They’re simple enough to learn, but complex enough that small errors get magnified under heavy load.

Knee valgus: knees collapsing inward

One of the best examples of a common biomechanical fault in the squat is knee valgus—knees caving toward each other as you drive out of the bottom. You’ll see it most often during heavy sets of back or front squats, or during the catch of a clean.

Why it matters:

• Increases stress on the medial structures of the knee and the ACL
• Often linked to weak hip abductors and external rotators
• Associated with higher risk of knee pain and ACL injury in jumping and cutting sports

Research on dynamic knee valgus and ACL injury risk in athletes is extensive; for example, the NIH has summarized how poor hip control and knee valgus contribute to non-contact ACL injuries in sports that involve landing and cutting (NIH). The mechanics are similar when you watch a lifter’s knees fold in under a max-effort squat.

Excessive forward lean and “good-morning” squats

Another real example of a common squat fault is when the hips shoot up first and the chest drops, turning the movement into an accidental good morning. The bar drifts forward, the torso angle becomes very horizontal, and the lower back takes more of the load than it should.

Why it shows up:

• Weak quads relative to hips and back
• Poor ankle dorsiflexion, forcing the lifter to fold forward to stay balanced
• Bar placed too high or too low for the lifter’s structure and mobility

Risk profile:

• Increased shear forces on the lumbar spine
• Irritation of spinal erectors and potential disc stress if combined with spinal flexion

Strength coaches see this constantly in intermediate lifters pushing intensity without addressing front squat strength, ankle mobility, or bracing strategy.

Butt wink: lumbar flexion at the bottom

“Butt wink” is the informal name for the pelvis tucking under at the bottom of a squat, pulling the lower back into flexion. This is one of the most talked-about examples of common biomechanical faults in weightlifting forums.

Key points:

• A small degree of pelvic motion is normal, especially in deep squats
• Problems start when the lower back rounds heavily under load
• Often linked to limited hip external rotation, hamstring tension, or stance that doesn’t match the lifter’s anatomy

From an injury-prevention standpoint, repeated heavy loading in deep lumbar flexion may increase risk for disc issues over time, especially if combined with poor bracing. Mayo Clinic notes that lifting with a rounded back can stress spinal discs and soft tissues (Mayo Clinic).

Deadlift faults: spinal positioning and bar path gone wrong

If you’re looking for clear examples of common biomechanical faults in weightlifting, deadlifts are a goldmine. The movement looks simple, but it’s brutally honest about any breakdown in setup or tension.

Rounded upper or lower back off the floor

One obvious example of faulty biomechanics is a lifter setting up with a rounded spine or losing neutral as the bar breaks the floor. You’ll see:

• Thoracic rounding (upper back hunched, shoulders forward)
• Lumbar rounding (lower back flexed, pelvis tucked)

Some elite powerlifters intentionally allow mild upper-back rounding, but for general gym-goers and athletes, uncontrolled spinal flexion under load is a common risk factor.

Why it matters:

• Flexion under load increases disc and ligament stress
• Harder to maintain consistent hip drive and bar path
• Fatigue makes the rounding progressively worse across sets

The CDC and NIOSH have long highlighted awkward postures and heavy lifting as contributors to low back disorders in workers; the same biomechanics apply when you repeatedly pull heavy from the floor with a rounded spine (CDC/NIOSH).

Bar drifting away from the shins

Another real example of a common biomechanical fault is the bar path drifting forward. Instead of tracking close to the shins and thighs, the bar swings out in front, then back in.

What this does:

• Increases the moment arm at the hip and lumbar spine
• Forces the back to work much harder to stabilize the load
• Makes lockout feel disproportionately hard

This usually shows up when lifters start with the bar too far from the midfoot, or they initiate the pull with the back instead of pushing the floor away with the legs.

Hitching and twisting at lockout

At heavier loads, you’ll often see hitching—resting or bouncing the bar up the thighs—or a twist at lockout where one hip shoots through faster than the other.

These examples include:

• Uneven hip extension due to side-to-side strength imbalances
• Compensations for weak glutes or hamstrings
• Poor motor control in the final phase of the lift

Repeated asymmetrical lockouts can feed into chronic SI joint irritation or one-sided low back pain.

Olympic lifts: fast examples of common biomechanical faults in weightlifting

The snatch and clean & jerk are where biomechanical faults become painfully obvious. Because the bar moves fast, any small error in timing or position gets amplified.

Early arm bend in the pull

Ask any weightlifting coach for an example of a classic Olympic lifting fault, and early arm bend is near the top of the list. Instead of keeping the arms long and using the legs and hips to accelerate the bar, the lifter curls the bar early.

Consequences:

• Reduces power transfer from hips and legs
• Throws off bar timing and trajectory
• Increases elbow and biceps strain, especially in heavy cleans

This is one of the best examples of how impatience and poor cueing can ruin an otherwise strong pull.

Jumping forward or backward excessively

Another set of examples of common biomechanical faults in weightlifting involves foot movement in the snatch and clean. A small hop is normal for many lifters, but big jumps forward or backward are red flags.

• Jumping forward usually means the bar drifted away from the body during the pull
• Jumping backward often suggests the hips shot through too aggressively, pushing the bar away

Both patterns increase the chance of missed lifts and unstable catches, especially in the snatch where the bar is overhead.

Crashing the bar in the clean

Instead of meeting the bar smoothly in the front rack, some lifters let the bar crash down onto their shoulders.

Why this happens:

• Pulling the bar too high and then dropping under late
• Poor timing between the pull and the transition under
• Weak or inconsistent front rack position

This fault is a good real example of how technique can directly affect joint stress: a crashing bar increases load on the wrists, elbows, and AC joint, and can turn the clean into a shoulder problem over time.

Pressing out in the jerk or snatch

In competition weightlifting, pressing out is a no-lift. Biomechanically, it’s also a clear example of faulty overhead mechanics.

• The lifter fails to drive under the bar fast enough
• Elbows unlock and re-lock under load instead of catching with straight arms
• Shoulders and elbows take more strain than necessary

Repeated heavy pressing out can aggravate the rotator cuff and elbow tendons, particularly if combined with poor scapular control.

Pressing and overhead work: shoulder and spine under stress

Overhead work is where many recreational lifters quietly rack up overuse issues. When we list examples of common biomechanical faults in weightlifting for overhead movements, a few patterns show up again and again.

Overarching the lower back in overhead press

Watch a standing barbell press from the side. If the lifter leans back and flares the ribs to get the bar overhead, you’re seeing a common fault: lumbar hyperextension.

Why it happens:

• Limited shoulder flexion or thoracic extension
• Weak core and glutes failing to stabilize the pelvis
• Load that’s too heavy for strict pressing mechanics

Instead of the shoulder joint doing its job, the lower back is recruited to “create” more overhead range. Long term, that pattern can irritate the lumbar spine and reduce true shoulder mobility.

Bar path forward of the midline

Another example of faulty biomechanics is pressing the bar out in front of the head instead of stacking it over the midfoot.

• Increases shoulder torque and makes the lift feel much heavier
• Often paired with shrugged, elevated shoulders and poor scapular upward rotation

Over time, this can contribute to shoulder impingement symptoms—pain with overhead movements, weakness, or clicking—especially if paired with high training volume. Organizations like the American Academy of Orthopaedic Surgeons note that repeated overhead activity with poor mechanics is a common contributor to shoulder impingement syndromes.

Uneven lockout and shoulder dominance

You’ll also see asymmetrical lockouts where one arm finishes higher, or one shoulder shrugs more than the other.

These examples include:

• Dominant-side compensation due to strength imbalances
• Old injuries limiting range on one side
• Poor scapular control and serratus/lower trap weakness

While this might not hurt immediately, it’s a sign that load is not being shared evenly across the upper body.

2024–2025 trends: how lifters are addressing biomechanical faults

In 2024 and 2025, a few trends are shaping how coaches approach these examples of common biomechanical faults in weightlifting:

More use of video and slow-motion analysis
Smartphones and apps make it easy to break down bar path, joint angles, and asymmetries. Coaches are using side and front angles routinely to spot knee valgus, spinal rounding, and bar drift.

Movement screening before heavy programming
Basic assessments—overhead squat, single-leg balance, hip and ankle mobility checks—are being used more often to predict which faults are likely to appear under load. This lines up with broader sports medicine trends that emphasize screening and targeted interventions rather than waiting for injury.

Load management and recovery focus
Faults don’t just come from bad technique; they also appear when fatigue is high and recovery is poor. There’s growing attention to sleep, stress, and training volume, all of which influence how well lifters can maintain good mechanics session after session.

Integration with physical therapy and sports medicine
It’s now common for serious lifters to work with physical therapists or sports medicine professionals who understand barbell mechanics. Institutions like the National Institutes of Health and major health systems publish ongoing research on load tolerance, tissue adaptation, and pain science, which filters down into coaching practice.

Turning examples of common biomechanical faults in weightlifting into coaching cues

Knowing the best examples of these faults is only useful if you can actually fix them. A few practical patterns coaches use:

• For knee valgus: emphasize “push the floor apart,” use lighter loads with controlled tempo, and strengthen hip abductors with lateral band walks and single-leg work.
• For spinal rounding in deadlifts: adjust bar height (blocks or rack pulls), teach bracing and hip hinge patterning, and progress range of motion gradually.
• For early arm bend in Olympic lifts: pause at the knee, practice tall pulls and high pulls with strict straight arms, and keep loads light while the new pattern is learned.
• For overhead hyperextension: prioritize shoulder mobility and core stability, use half-kneeling presses, and reduce load until the bar can be stacked over the midfoot without rib flare.

The common thread: don’t just chase heavier weight. Use these examples of common biomechanical faults in weightlifting as a checklist. If you recognize one in your own lifting or in an athlete you coach, treat it as a signal to adjust volume, technique, or accessory work—before pain forces the issue.

FAQ: examples of common biomechanical faults in weightlifting

Q: What are some quick visual examples of common biomechanical faults in weightlifting I can spot right away?
Look for knees collapsing inward on squats, obvious back rounding on deadlifts, early arm bend and big jumps forward in Olympic lifts, and lower backs arching hard during overhead presses. Those are reliable real examples that something in the movement pattern needs attention.

Q: Are these examples of faults always dangerous, or can some be acceptable?
Not every fault is automatically harmful. A slight butt wink or mild thoracic rounding in strong, experienced lifters may be tolerable. The problem is when faults are large, repeated under heavy load, and combined with pain or poor control. That combination is where injury risk climbs.

Q: How do I know if an example of a biomechanical fault is causing my pain?
Patterns matter. If a specific movement pattern—like deep squats with knee valgus or heavy deadlifts with a rounded back—consistently triggers or worsens pain, that’s a strong clue. A sports medicine professional or physical therapist who understands lifting can watch your technique and correlate it with your symptoms. Sites like Mayo Clinic and NIH offer general guidance on pain and injury, but an in-person assessment gives you individualized answers.

Q: Can mobility work alone fix these examples of common biomechanical faults in weightlifting?
Sometimes, but not always. Limited ankle or shoulder mobility absolutely contributes to poor mechanics, and targeted mobility work can help. But many faults are strength, coordination, or habit issues. The best results usually come from combining mobility work with technique drills and targeted strength training.

Q: What’s the first step if I recognize one of these faults in my own lifting?
Drop the load to a weight where you can control the movement, film your lifts from multiple angles, and make one or two focused changes at a time (stance, bar path, tempo, or cueing). If pain is present or you’re unsure what you’re seeing, getting a session with a qualified coach or a physical therapist familiar with barbell training is a smart move.