Epidemic of Poor Lifting Technique

Astartes

Well-known Member
Frustrated with the Decline in Proper Lifting Technique? Here’s What’s Going Wrong

Over 35 Years of Lifting, Painful Mistakes Included: I’ve been lifting for about 3.5 decades. Unfortunately, for two of those decades, I was benching heavy (even over 400 pounds) while incorrectly leveraging my delts instead of properly placing my scapula. This led to persistent shoulder issues, which only began to disappear once I started powerlifting in my early 30s with the correct technique. Today, at 48, I can still bench 350 pounds for 15-20 reps, pain-free, without maxing out.

The Critical Role of Scapula Placement: Proper scapula placement is non-negotiable for safe and effective lifting. By retracting and planting your scapula, you create a stable base that reduces shoulder strain and enhances muscle activation. Numerous articles and studies on scapula positioning, including those by reputable sources like Athlete X, highlight its importance in preventing injuries and maximizing strength.

Epidemic of Poor Technique in Gyms: The number of people lifting with poor technique in gyms is staggering. I frequently see people lifting 2-6 inches off their chest, using leg drive meant for powerlifting instead of bodybuilding, scapula forward and extended, and bouncing the bar off their chest. These mistakes are rampant—9 out of 10 women and 8 out of 10 men seem to lift incorrectly, stunting their progress and risking injury.

Ego Lifting and Lack of Accountability: The culture of ego lifting is pervasive. Many lifters boast about their numbers without realizing their poor form is holding them back. What’s worse is that this problem is just as prevalent in hardcore gyms as it is in places like Planet Fitness. No one is calling out bad form anymore, and it’s contributing to the decline in lifting standards.

High School Coaches: The Root of the Problem?: I’ve seen the damage done by unqualified strength and conditioning coaches at the Jr high and high school level. My son, who has excellent form, recently took a strength class at his Jr high school. Despite his solid technique, his coach penalized him for improper form. It became such a big issue that my son ended up in a fight for calling out the coach.

Standing Up for What’s Right: When I met with the VP and the coach—after my patient emails were ignored—the coach immediately acknowledged he was wrong, (6’, 13% and 256) then I showed them my powerlifting records and photos from my time at Westside in Columbus, OH. They quickly changed their tune, apologized, and gave my son the grade he deserved.

Enough is Enough: I’m fed up with foolish coaches who are destroying the next generation by teaching poor techniques. We need to hold these coaches accountable and ensure they’re properly trained so they don’t pass on bad habits to young athletes.

#callthemout #teachyourkidsdifferent
 
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I would add quarter and half squatting, which puts excess stress on knee ligaments and tendons. Also not using hip drive in squatting, which could enable safer posture during squatting for long term spine health
 
@Astartes & @marsupial: You both bring up valid points. I learned how to bench that way from the get go at age 15, from another member of the Gold's Gym my dad signed me up. Back then, Gym members cultivated training for each other, especially newbies. We re-racked everything as well. Today, people think because they watched a YT video, or an IG post, they have all the info they need to become Mr. Olympia or World's Stongest. The same goes for what we see with AAS. Form, etiquette, respect... all out the window.

With regard to "coaches": As you say, there is a difference between a powerlifting and a bodybuilding bench. If one is to "coach," they should know and teach the variations. The essential basics to prevent injury and maximize effeciency and longevity must be emphasized. It's neglect and/or incompetence otherwise, particularly for youngsters.

To add...
Benching: I see some with a dangerous grip, with the thumb tucked in.
Squat: A few who come crashing on the eccentric instead of controlled.
 
Benching: I see some with a dangerous grip, with the thumb tucked in.
I actually use false grip. There are some valid reasons including wrist health. If done right with proper wrist position it’s very safe. I wouldn’t bench 405-500 that way without a spotter, but I would’t do that regular grip either.
 
I actually use false grip. There are some valid reasons including wrist health. If done right with proper wrist position it’s very safe. I wouldn’t bench 405-500 that way without a spotter, but I would’t do that regular grip either.
I stand corrected, I just looked that up... a.k.a. "suicide grip." I don't bar bench that way but use similar grip with machines. On the bar, my thumb is relaxed, putting the bar in the same spot in the palm as your grip.... just my thumb hooks over. Also, I wasn't referring to an advanced lifter, such as someone like yourself. I think as we gain experience in the gym, we develop or follow techniques to enhance our lifts or minimize things like joint stress. Thanks for sharing that.
 
What about us who never had coaches and relied upon older gym bros to show us the ropes. It sucks but we had to make with what’s available.

I wish there were proper weightlifting programs when I was in high school.
 
i never really had anyone to teach me proper form everyone in my gym is a twig outside of 1 old school bodybuilder who doest have the best form either so the only place i have to learn lifting technique is youtube. I try to look at more established bodybuilders for form tips and i feel like everyone has a different opinion on what proper form is these days. people i personally look at are mike van wyck and seth feroce i like their mentality of matching poses to exercise forms
 
i never really had anyone to teach me proper form everyone in my gym is a twig outside of 1 old school bodybuilder who doest have the best form either so the only place i have to learn lifting technique is youtube. I try to look at more established bodybuilders for form tips and i feel like everyone has a different opinion on what proper form is these days. people i personally look at are mike van wyck and seth feroce i like their mentality of matching poses to exercise forms
If you want to learn proper form look at established powerlifters. The weights they are pushing are high enough to deter them from using bad form because injuries end careers up there
 
If you want to learn proper form look at established powerlifters. The weights they are pushing are high enough to deter them from using bad form because injuries end careers up there
yeah for the powerlift movements i look at elitefts and Calgary barbell there are probably more but can't think of them on the top of my head
im sure there is still a big benefit of having someone show you these things in person compared to figuring it out from videos
 
I stand corrected, I just looked that up... a.k.a. "suicide grip." I don't bar bench that way but use similar grip with machines. On the bar, my thumb is relaxed, putting the bar in the same spot in the palm as your grip.... just my thumb hooks over. Also, I wasn't referring to an advanced lifter, such as someone like yourself. I think as we gain experience in the gym, we develop or follow techniques to enhance our lifts or minimize things like joint stress. Thanks for sharing that.
I will say, false grip takes some practice. Lot of folks who use it start on Smith. If they aren’t careful that could lead to problems on flat press
 
What about us who never had coaches and relied upon older gym bros to show us the ropes. It sucks but we had to make with what’s available.

I wish there were proper weightlifting programs when I was in high school.
Sadly, you were probably better off.
 
There’s a guy that comes into my gym that doesn’t warm up at all. Throws two plates on a machine chest press and does a few reps then gets on his phone. I saw him yesterday hit dumbbell shoulder press then a machine military press then standing overhead press on smith machine. All half reps.
 
There’s a guy that comes into my gym that doesn’t warm up at all. Throws two plates on a machine chest press and does a few reps then gets on his phone. I saw him yesterday hit dumbbell shoulder press then a machine military press then standing overhead press on smith machine. All half reps.
I bet he has the same body and lifts the same weights for the last 3 years of the 3.5 he is lifting
 
I started lifting over 50 years ago. When i talk to people i ask if they are a weight lifter, bodybuilder or power lifter. As they are not the same and have different goals. And i don't assume i know their goals without asking. I pretty much quit doing bar bell presses over 25 years ago. The strain on the shoulders wasn't worth it. I could get more muscle other ways. Learning good form is much easier now then decades ago. I never went much for ego lifts. Saw no reason for 1-3 rep sets. Usually did 5-8 on my heavy days. Pull down movements are one of the biggest areas where people have bad form. Not many have lats. I see a lot of weird movements these days with biceps, rhomboids carrying most of the load. People try to put themselves in the best mechanical position to move weight but that does not equal contraction fibers.
 
Nice thread. I lift for 20 years straight, the first 19 as a natty and of those years almost 15 of them i wasn't paying so much attention to form, proper bracing etc, core strength, mobility, stability etc.

After 6 years in the gym i managed to start fakking my rotator cuffs from improper bench (full rom but with flared elbows) and get a herniated disc (L4-L5) from shitty deadlift technique.

I was considered a "strong" kid in the gym, i was repping 225 on bench while 16yo and squatting 275. From '21 to '23 i incorporated some powerlifting style program with hypertrophy, strenght and peak blocks. I was alternating between the first 2 for 10 months of the year and i just did a 6 week peak block to push some doubles and singles. I reached 390 bench, 515 squat and 595 deadlift and these are my highest numbers while still natty.

I learned a lot about form and technique, but unfortunately my past with partially torn rotator cuff striked again and now i haven't benched or dumbell pressed for 10 months already, and i don't know if i'm gonna ever again. I really regret pushing myself with big 3's, at least to that extend. I hope i had just trained for hypertrophy and ditch the pl program with squat twice a week and bench 3 times.

Us casual gymrats are prolly the most disobedient athletes. We wanna thrive everywhere..train for reps, train for muscles, train for strength, train for glory lol. Powerlifters follow a plan, they execute a set based on RPE or RIR and call it a day. They're not doing unnecessary stuff, they don't do AMRAP's after their triples unless the program calls it. We, gymrats, we wanna do everything.

If i could give to my younger self an advise that would be to just pick a type of training and follow it until goals change. So, you wanna look like a bodybuilder but you like bench too? Cool, do some incline in the smith with slow controlled negatives and aim for a decent rep range. No ego lifting, no singles and doubles.. Deadlifts are great, i agree, do it stiff legged with tempo negatives..it will fry the posterior chain. No rip and grip. Now i guess i would be healthier and i could enjoy lifting more without all the nagging injuries and thinking what excercise to do next since most of the pressing movements hurt like a biatch.
 
Dude, did you wake up yesterday and started seeing tiktok, insta and youtube?

It's been for years and yet he says epidimec lol, this problem was present 10-15 years ago, welcome to 2020's, I guess, been lagging for the past decade or even more so lol. Never too late to enlighten yourself though.
 
I started lifting over 50 years ago. When i talk to people i ask if they are a weight lifter, bodybuilder or power lifter. As they are not the same and have different goals. And i don't assume i know their goals without asking. I pretty much quit doing bar bell presses over 25 years ago. The strain on the shoulders wasn't worth it. I could get more muscle other ways. Learning good form is much easier now then decades ago. I never went much for ego lifts. Saw no reason for 1-3 rep sets. Usually did 5-8 on my heavy days. Pull down movements are one of the biggest areas where people have bad form. Not many have lats. I see a lot of weird movements these days with biceps, rhomboids carrying most of the load. People try to put themselves in the best mechanical position to move weight but that does not equal contraction fibers.
So you aren't a "Young Buck?"
 
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