Compensations are the body's way of getting the job done
When a muscle can't do its job, another one takes over. The exercise still gets done, but the wrong tissue gets stressed. Identify the compensation, find the weak link, train the weak link.
The 8 most common compensations
1. Knee valgus on squats → glute medius weak, ankle dorsiflexion limited. Fix: lateral band walks, ankle mobility drills. 2. Lumbar hyperextension on overhead press → poor thoracic extension, weak core anti-extension. Fix: thoracic mobility, dead bugs, hollow holds. 3. Hips shooting up on deadlifts → weak quads, lazy bracing. Fix: tempo deadlifts (3-second concentric), pause deadlifts. 4. Shoulders shrugging on rows/pulls → upper traps overactive, lower traps weak. Fix: face pulls, prone Y/T/W raises. 5. Forward head posture on push-ups → weak deep neck flexors, tight scalenes. Fix: chin tucks, packed-neck push-up cue. 6. Heel lift on squats → limited ankle dorsiflexion. Fix: heel elevation, calf and Achilles mobility. 7. Butt wink at bottom of squat → limited hip flexion ROM. Fix: 90/90 hip work, stop above wink. 8. Loss of bar path on bench press → weak lats, unstable scap. Fix: pause bench, lat-engaged setup, scap retraction drills.How to spot compensations
You don't catch most compensations at first glance. You catch them by watching:
- Tempo: slow the lift down. Compensations hide at speed.
- Multiple angles: front, side, 3/4. Each reveals different breakdowns.
- Multiple reps: clients hold form for rep 1. Watch rep 5, 8, 10. Fatigue exposes compensations.
What to actually do about it
Most compensations don't need a separate corrective program. They need: 1. Tempo work on the main lift (slows them down, exposes the gap) 2. One targeted accessory exercise (e.g., glute medius work for knee valgus) 3. One mobility piece (e.g., ankle work for heel lift) 4. Re-test after 3-4 weeks
If the compensation persists after 6 weeks of targeted work, refer out. Some compensations have structural causes you can't train away.
When NOT to "fix" a compensation
Some compensations are fine. Examples:
- Olympic lifters round their upper back intentionally — it's not a fault
- Powerlifters arch on the bench — it's a competitive technique, not a problem
- Some clients have permanent ROM limits from surgery, fusion, or anatomy — work around them, don't force the textbook pattern
TL;DR
Compensations are weak links revealing themselves. The 8 most common all have known causes and fixes. Spot them by slowing the lift down and watching late reps. Train the weak muscle, mobilize the tight one, re-test in 3-4 weeks.