Muscle Gain Forum

Rounded backs, knee caves—what’s the worst form flub you’ve seen?
Help beginners fix these pitfalls early!

I keep hearing “don’t round your back” on deadlifts, but mine does it anyway.
How do I stop?
I’m only at 95 lbs!

Rounded backs are a classic!
NewbieGains, focus on keeping your chest up—pretend you’re showing off a logo on your shirt.
Fixed mine that way.

Knee caves on squats—saw a newbie almost collapse the bar! Hips back and knees out, folks.
Start light to groove the pattern.

I lean too far forward on squats— feels like I’ll tip over! Is that normal or am I doing it wrong?

RippedRookie, leaning forward usually means weak core or tight hips.
Try box squats to a bench—teaches you to sit back.
Saw a guy fix it in 2 weeks.

I used to bounce the bar off my chest on bench press—thought it made me stronger.
Nope, just bruised ribs.
Flat back, controlled descent is the way.

My elbows flare out crazy on bench—hurts my shoulders.
Is that a newbie mistake or just me?

FitFamTom wrote: ↑Sat Mar 15, 2025 4:29 am My elbows flare out crazy on bench—hurts my shoulders.
Is that a newbie mistake or just me?

Elbow flare’s a big one, FitFamTom! Tuck ‘em at 45 degrees—protects your shoulders and boosts power.
Practice with light weight first.

Saw a newbie swinging dumbbells on curls—looked like a dance move! Lock your elbows by your sides—form over ego.