Perfect Form: A Guide to the Big Three Lifts
The squat, bench press, and deadlift—collectively known as “the big three”—are the foundation of any serious strength training program. These compound movements build maximum strength and muscle while training your body to move efficiently. However, they also carry the highest risk of injury when performed incorrectly.
This comprehensive guide will teach you proper form for each lift, common mistakes to avoid, and cues to help you perfect your technique.
Why Form Matters
Before diving into specific exercises, understand why proper form is critical:
Safety:
- Reduces injury risk to joints, muscles, and connective tissue
- Protects your spine and other vulnerable areas
- Allows you to train consistently for years
Effectiveness:
- Targets intended muscles properly
- Maximizes strength development
- Improves transfer to real-world movements
Long-Term Progress:
- Enables you to lift heavier weights safely
- Prevents compensatory patterns that lead to imbalances
- Builds a solid foundation for advanced techniques
Remember: Perfect form with 135 pounds builds more muscle and strength than terrible form with 225 pounds. Leave your ego at the door.
The Barbell Back Squat
The squat is often called the “king of exercises” because it builds the entire lower body while strengthening your core and back.
Setup and Positioning
Bar Position:
- High bar: Rests on traps (more quad dominant)
- Low bar: Rests on rear delts (more hip dominant)
- Choose based on comfort and goals
Grip:
- Hands slightly wider than shoulder-width
- Thumbs over or around bar (personal preference)
- Wrists straight, not bent backward
- Elbows pointing down and slightly forward
Stance:
- Feet shoulder to hip-width apart
- Toes pointed slightly outward (5-30 degrees)
- Weight distributed evenly across full foot
Unracking:
- Step under bar, position on back
- Stand up to unrack (don’t good morning it)
- Take 2-3 small steps back
- Set feet in squat stance
The Descent
Initiation:
- Take a deep breath, brace your core
- Break at knees and hips simultaneously
- Keep chest up and proud
Depth:
- Descend until hip crease is below top of knee (parallel or below)
- Maintain neutral spine throughout
- Knees track over toes (not caving inward)
Bottom Position:
- Hips below knees (if mobility allows)
- Knees aligned with toes
- Chest still up
- Core braced
- Heels planted firmly
The Ascent
Drive:
- Push through entire foot (especially heels)
- Drive hips forward and up
- Keep chest up
- Exhale near the top
Completion:
- Fully extend hips and knees
- Don’t hyperextend at top
- Maintain tension for next rep
Common Mistakes
1. Knees Caving Inward (Valgus Collapse)
- Problem: Increases injury risk, reduces power
- Fix: Focus on “spreading the floor apart” with your feet, strengthen hip abductors
2. Good Morning Squat (Hips Rise Faster Than Shoulders)
- Problem: Shifts load to lower back
- Fix: Reduce weight, think “chest up,” strengthen quads
3. Forward Lean
- Problem: Excessive low back stress
- Fix: Improve ankle mobility, adjust bar position, strengthen core
4. Butt Wink (Posterior Pelvic Tilt at Bottom)
- Problem: Can stress lower back
- Fix: Don’t squat deeper than your mobility allows, improve hip flexibility
5. Bouncing Out of the Hole
- Problem: Uses stretch reflex instead of muscle strength, injury risk
- Fix: Pause briefly at bottom, control the descent
Helpful Cues
- “Chest to the ceiling”
- “Spread the floor”
- “Push the floor away”
- “Keep your weight on your heels”
- “Big breath, tight core”
The Barbell Bench Press
The bench press builds the chest, shoulders, and triceps while teaching full-body tension and power transfer.
Setup and Positioning
Body Position:
- Lie on bench with eyes under bar
- Feet flat on floor, knees bent 90 degrees
- Butt, upper back, and head on bench
- Slight arch in lower back (natural, not excessive)
Shoulder Positioning:
- Retract shoulder blades (squeeze them together)
- Depress shoulders (pull them down toward hips)
- Keep this position throughout the lift
- Creates stable platform and protects shoulders
Grip:
- Slightly wider than shoulder-width (typically)
- Thumbs around bar (don’t use suicide grip)
- Wrists straight and stacked over elbows
- Even grip on both sides
Unracking:
- Arms fully extended above shoulders
- Get a lift-off from a spotter if possible
- Move bar horizontally over chest
- Set scapular position before descending
The Descent
Bar Path:
- Lower bar to lower chest (around nipple line)
- Slight arc backward toward your face
- Not straight up and down
- Elbows at 45-degree angle (not 90 degrees out)
Technique:
- Controlled descent (2-3 seconds)
- Maintain shoulder blade position
- Keep wrists straight
- Touch chest lightly (don’t bounce)
Bottom Position:
- Bar touches chest
- Forearms vertical (elbows under wrists)
- Shoulder blades still retracted
- Legs driving into floor
- Brief pause (optional, but beneficial)
The Ascent
Drive:
- Push bar up explosively
- Drive feet into floor (leg drive)
- Arc slightly toward face
- Bar ends directly over shoulders
Technique:
- Don’t let shoulder blades come apart
- Maintain arch in lower back
- Keep butt on bench (no lifting off)
- Fully extend arms at top
Completion:
- Lock out elbows without hyperextending
- Maintain full-body tension
- Prepare for next rep
Common Mistakes
1. Flaring Elbows Out 90 Degrees
- Problem: Shoulder impingement, reduced power
- Fix: Keep elbows 45 degrees from torso, think “bend the bar”
2. Losing Shoulder Blade Position
- Problem: Unstable platform, shoulder injury risk
- Fix: Retract and depress shoulders before each set, maintain throughout
3. Bouncing Off Chest
- Problem: Uses momentum not strength, sternum injury risk
- Fix: Touch chest lightly and press, or practice paused reps
4. Lifting Butt Off Bench
- Problem: Reduces range of motion, injury risk
- Fix: Reduce weight, focus on form, strengthen core
5. Improper Bar Path (Straight Up and Down)
- Problem: Inefficient, stresses shoulders
- Fix: Arc bar slightly toward face on descent and ascent
Helpful Cues
- “Retract and depress shoulders”
- “Bend the bar” (creates external rotation)
- “Leg drive” (push feet into floor)
- “Press yourself into the bench”
- “Pull the bar down to your chest” (creates lat tension)
The Conventional Deadlift
The deadlift builds total body strength, particularly the posterior chain (back, glutes, hamstrings).
Setup and Positioning
Bar Position:
- Bar over mid-foot (not toes)
- About 1 inch from shins
- Bar should roll back slightly toward shins during setup
Stance:
- Feet hip-width apart
- Toes pointed slightly outward
- Weight on full foot
Grip:
- Double overhand (preferred until strength limits)
- Mixed grip (one over, one under for heavier weights)
- Hook grip (advanced option)
- Hands just outside legs
Hip and Shoulder Position:
- Hips higher than knees, lower than shoulders
- Shoulders directly over or slightly in front of bar
- Shins vertical or near-vertical
- Arms straight (don’t try to “row” the weight)
The Pull
Preparation:
- Take deep breath, brace core
- Create tension in the system (“pull the slack out”)
- Lats engaged (armpits tight, “protect your armpits”)
- Big breath and hold
Initial Pull (Breaking the Floor):
- Push through floor with legs (like leg press)
- Keep bar path vertical and close to body
- Maintain back angle initially
- Bar scrapes shins (wear long socks or sleeves)
Midpoint:
- As bar passes knees, start driving hips forward
- Keep bar close to body
- Continue pushing through floor
- Shoulders and hips rise together
Lockout:
- Fully extend hips and knees
- Shoulders back, chest up
- Don’t hyperextend spine (lean backward)
- Squeeze glutes at top
The Descent
Controlled Lowering:
- Maintain core brace
- Hips move backward first
- Once bar clears knees, knees can bend
- Lower bar along same path it went up
Reset:
- Return bar to floor with control
- Reset position for next rep
- Brief pause (ensures each rep starts from dead stop)
- Re-brace and pull again
Common Mistakes
1. Rounding Lower Back
- Problem: Extreme injury risk
- Fix: Reduce weight, strengthen core and back, improve hip hinge pattern
2. Hips Rising Too Fast (Stripper Deadlift)
- Problem: Shifts load to back
- Fix: Start with hips slightly higher, strengthen quads, think “push the floor”
3. Bar Too Far From Body
- Problem: Inefficient, stresses lower back
- Fix: Bar over mid-foot, “drag” it up your shins and thighs
4. Not Full Depth (Starting Too High)
- Problem: Reduces range of motion, limits development
- Fix: Ensure proper setup with bar over mid-foot
5. Yanking the Bar
- Problem: Disrupts position, injury risk
- Fix: “Pull the slack out” before initiating pull, smooth acceleration
6. Hitching at Lockout
- Problem: Using momentum instead of strength
- Fix: Reduce weight, work on consistent pull, strengthen glutes
Helpful Cues
- “Push the floor away”
- “Protect your armpits” (engages lats)
- “Chest up”
- “Drag the bar up your body”
- “Think leg press, not back exercise”
Programming the Big Three
Frequency
Beginners:
- 2-3 times per week per lift
- Full body or upper/lower split
- Focus on technique with moderate weight
Intermediate:
- 2-3 times per week per lift
- Can handle more volume and variation
- One heavy day, one moderate day per lift
Advanced:
- 1-3 times per week per lift
- Periodization and specialization
- Varying intensities across sessions
Progression
Linear Progression (Beginners):
- Add weight every workout or every week
- 5-10 lbs for deadlifts
- 5-10 lbs for squats
- 2.5-5 lbs for bench press
Progressive Overload (Intermediate):
- Increase weight when you can complete all sets with good form
- Progress every 1-3 weeks
- Use rep ranges (e.g., 5-7 reps, progress when you hit 7)
Periodization (Advanced):
- Plan training in phases (strength, hypertrophy, peaking)
- Vary intensity and volume across weeks
- Deload every 4-8 weeks
Accessory Work
Don’t just do the big three. Include accessories that address weak points:
For Squat:
- Bulgarian split squats (quad and glute development)
- Leg press (additional volume without spinal loading)
- Romanian deadlifts (hamstring strength)
- Core work (plank variations, pallof press)
For Bench Press:
- Dumbbell press (shoulder health, balance)
- Close-grip bench (tricep strength)
- Rows (upper back strength for stability)
- Face pulls (rear delt and upper back health)
For Deadlift:
- Romanian deadlifts (hamstring and glute development)
- Deficit deadlifts (off the floor strength)
- Block pulls (lockout strength)
- Back extensions (lower back endurance)
Warm-Up Protocol
Never jump straight into heavy weights. Proper warm-up prevents injury and improves performance.
General Warm-Up (5-10 minutes)
- Light cardio (bike, row, jump rope)
- Dynamic stretching
- Mobility work for areas you’ll use
Specific Warm-Up (Exercise-Specific)
Example for 225 lb bench press:
- Empty bar (45 lbs): 10-12 reps
- 95 lbs: 8 reps
- 135 lbs: 5 reps
- 185 lbs: 3 reps
- 205 lbs: 1 rep
- 225 lbs (working weight): 5 reps × 3 sets
Adjust the steps based on your working weight. The heavier your working weight, the more warm-up sets you need.
When to Get a Coach or Form Check
Consider professional guidance if:
- You’re brand new to lifting
- You’ve had pain or injury from lifting
- You’ve plateaued despite consistent training
- You’re unsure about your form
- You want to compete in powerlifting
Many trainers offer single-session form consultations. This investment can save you months of spinning your wheels or years of chronic pain from poor mechanics.
Final Thoughts on Form
Perfect form is a moving target. As you get stronger, as your body changes, as you age, your optimal technique will evolve. The goal isn’t robotic perfection— it’s safe, effective movement that you can repeat consistently.
Key Principles:
- Start light: Master the pattern before adding weight
- Video yourself: You can’t see yourself; cameras don’t lie
- Stay humble: Check your ego and lift weights you can handle with good form
- Be patient: Technique development takes time
- Stay consistent: Good form becomes automatic through repetition
Building strength is a marathon, not a sprint. Invest time perfecting your form on the big three, and you’ll reap the rewards for decades to come.
Master Form and Track Progress Together
Perfect form + progressive overload = maximum results. Motiweights helps you nail both:
How Motiweights Supports Better Form:
- 🎥 Camera-based tracking - AI analyzes your movement patterns for consistency
- ⏱️ Rep tempo feedback - Ensures you’re not rushing through reps with poor form
- 📊 Track form improvements - See when you master a movement and can safely add weight
- 🎯 Progressive overload with good form - Only advance when you’re ready
- 📹 Exercise demonstrations - Video library shows perfect form for every lift
Great form is useless without progression. Track both:
Master proper technique and track your strength gains - the perfect combination for long-term success and injury-free training.