Olympic Lifting, Kettlebells & Bands — all lessons
Olympic Weightlifting
Understanding and learning the liftsRecognising squat and deadlift errorsPreparing for the hang clean, power jerk and power snatchGrip, foot position and transitionKettlebell Training
Foundations and basics of kettlebell trainingTypes of kettlebell movement: ballistics and grindsResistance Band Training
Introduction and scientific relevance of band trainingTypes of resistance devices: bands, loops, pull-up bands, tubesStretching, postural strengthening and strength training with bandsProgramme design for resistance band trainingCorrecting imbalances and improving posture with bandsRecognising squat and deadlift errors
Spotting and correcting common back squat and deadlift faults — depth, knee valgus, heel lift, lumbar rounding, bar path — and when a “fault” is just individual variation.
Learning objectives
- Identify common squat and deadlift faults
- Distinguish faults from normal individual variation
- Apply cues, regressions and mobility solutions
- Use video for technique review
Before this lesson
Why this matters
Squats and deadlifts underpin every weightlifting movement. Faults here carry into the clean and snatch.
Squat faults [myer2014]
| Fault | Possible causes | Fixes |
|---|---|---|
| Knee valgus | Hip control, fatigue, load | Cue “knees track over toes”, lighter load, banded squats |
| Heel lift | Ankle mobility, weight shift | Heel elevation, goblet squat, ankle mobility |
| Excessive lean | Anthropometry, weak quads/upper back | Front squat, tempo squats |
| Lumbar flexion at depth | Hip structure, control | Depth to control, box squats |
Knee forces and mechanics change with depth and technique [escamilla2001] [schoenfeld2010].
Deadlift faults
| Fault | Fix |
|---|---|
| Bar drifts forward | Start over mid-foot, “push the floor away”, lats tight |
| Hips shoot up | Leg-drive cue, lighter load, pause at knee |
| Rounded back under load | Reduce load, block pulls, trap bar |
The trap-bar deadlift shifts load toward the knees and keeps the torso more upright [swinton2011].
Variation vs fault
Not every difference is a fault. Judge by bar path, control and consistency under load.
Common mistakes and misconceptions
Case study
A rugby player’s heels lift and knees cave at depth. Squatting with a small heel lift and a goblet-squat warm-up, plus lighter loads, fixes both within four weeks.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Squat technique faults
qualified weightlifting/S&C coaches (search, e.g. national weightlifting federations)
You will understand: spotting squat errors
Why: Practitioner content; verify the specific video and coach credentials.
Deadlift technique
qualified weightlifting/S&C coaches (search, e.g. national weightlifting federations)
You will understand: deadlift setup and bar path
Why: Practitioner content; verify the specific video and coach credentials.
Knowledge check
Knowledge check · 0/5
1. Knee valgus means the knees…
2. Heel lift in the squat often relates to…
3. In the deadlift, the bar should travel…
4. A lifter with long femurs will usually show…
5. A first response to technique breakdown under load is…
Short-answer & application questions
- Film a squat and identify two faults.
- Write cues for knee valgus and heel lift.
- Compare conventional and trap-bar deadlift mechanics.
Key takeaways
- The squat and pull are the foundations of weightlifting.
- Common faults: excessive forward lean, knee valgus, heel lift, lumbar rounding, bar drifting away from mid-foot.
- Individual anatomy (femur length, hip structure) changes what “good” looks like.
- Fix with cueing, load reduction, positional regressions and targeted mobility.
Connected topics
Understanding and learning the lifts
corrective exerciseHip
biomechanicsBiomechanics and movement analysis
References
- Schoenfeld BJ (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12):3497–3506. Narrative review check pending
- Escamilla RF (2001). Knee biomechanics of the dynamic squat exercise. Medicine & Science in Sports & Exercise, 33(1):127–141. Narrative review check pending
- Myer GD, Kushner AM, Brent JL, et al. (2014). The back squat: a proposed assessment of functional deficits and technical factors that limit performance. Strength and Conditioning Journal, 36(6):4–27. Narrative review check pending
- Swinton PA, Stewart A, Agouris I, Keogh JW, Lloyd R (2011). A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. Journal of Strength and Conditioning Research, 25(7):2000–2009. RCT check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.