The Big Three Reasons You’re Getting Injured

Written By Tiara Dunson

Let’s break down the top three causes of injuries when performing “The Big Three” compound lifts: bench press, squat, and deadlift.

These fundamental movements are excellent for building strength, but without proper technique, a structured program, and adequate recovery, the risk of injury is high.

This blog will outline common mistakes to avoid and provide solutions to help you lift smarter and stay healthy.

Common Mistakes

Many lifters unknowingly increase their risk of injury by making these common mistakes:

  • Poor Form

  • No Coaching

  • Poor Programming

  • Inadequate Recovery
    Common Program Mistakes

    • No Load Management—Performing heavy squats and deadlifts on consecutive days.

    • Always Training to Failure—Consistently pushing every set to max effort.

    • No Variation—Repetitive stress at the same intensity without variability.

Addressing these factors can enable you to lift heavier and train pain-free

1. Correct Your Form

If you experience discomfort or pain during a compound lift, your first priority should be analyzing your form. Technique flaws or compensations can lead to excessive joint stress, discomfort, and reduced movement efficiency. A simple adjustment can be key for feeling and moving better.

Examples of Form Adjustments Include:

  • Squat— Switching from a low-bar to a high-bar squat to reduce stress on the hip and low back.

  • Bench Press—Reducing elbow flare to decrease shoulder strain.

  • Deadlift— Using a trap bar or elevating the bar to improve position and minimizes lower back stress.

2. Get Coaching

If your program lacks proper structure, poor training decisions can overload your body and ultimately lead to injury.

Why a Coach Is Crucial

A knowledgeable coach ensures that:

  • Your training program includes the right balance of volume, intensity, and recovery.

  • You avoid common pitfalls like overuse injuries and improper progression.

  • You make necessary adjustments based on experience level and injury history.

Schedule your free performance coaching assessment today!

3. Recover Smarter

Recovery isn’t just about taking days off—it’s about actively supporting your body’s ability to adapt and grow stronger.

Signs You’re Not Recovering Well

  • Persistent joint pain or muscle tightness

  • Fatigue that lingers despite rest

  • Decreased performance or plateauing progress

How to Improve Recovery

  • Prioritize Sleep – Aim for 7–9 hours of quality sleep.

  • Optimize Nutrition – Ensure adequate protein and caloric intake to fuel your training.

  • Manage Fatigue – Incorporate de-load weeks and mobility sessions.

  • Respect Rest Days – More training isn’t always better—allow your body time to recover.

Train smart, lift strong, and stay injury-free!

Tiara Dunson

Tiara is passionate about helping patients achieve their goals. She believes every individual requires a unique and tailored approach that is built on teamwork, trust, and great communication. She is an active learner who is constantly researching and seeking new ways to help her patient’s achieve their goals. A previous NCAA Division I Basketball player, Tiara has a love for strength and conditioning and believes in bridging the gap between rehabilitation and performance. When Tiara isn’t helping patients reach their goals she enjoys playing basketball, running, rock climbing, and collecting records.

https://www.kaunosf.com/kauno-team/tiara-dunson
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