Discover key tips for building strength safely with compound lifts. Learn how Axelroad's weight training app ensures correct form and boosts confidence.
Getting stronger feels good. But if your form is off, progress stalls and the risk of injury goes up. Whether you’re lifting for the first time or picking it back up after a break, one of the most important parts of strength training is making sure you're moving well—not just moving weight. Good form keeps your body safe, helps target the right muscles, and makes every rep more effective.
Injuries often come from moving too fast or trying to lift more than your body can handle. Back pain, sore joints, and lack of results usually point back to poor form. But learning how to do these lifts the right way doesn’t have to be complicated. All it takes is focus, a few small adjustments, and the right guidance to get the most from every workout.
Axelroad is a free weight training app created for beginners. We help you stay consistent and build healthy habits by making strength training simple and approachable. One rep at a time.
Compound lifts are the backbone of most strength training routines. These moves work multiple muscles and more than one joint at the same time. That means more work done in less time and better results with fewer exercises.
Here are the four main compound lifts:
1. Squats
2. Deadlifts
3. Bench Press
4. Overhead Press
Combined, these exercises hit every major muscle group in your body—legs, glutes, back, chest, shoulders, arms, and core. That’s why programs built around them are great for getting stronger without having to spend hours in the gym.
They’re not just for powerlifters or advanced athletes. These lifts are especially helpful for beginners learning how to move with control and gain real-world strength. But since so many body parts are working at once, it’s easy for small mistakes to sneak in. That’s why form matters so much right from the start.
Squats are one of the best body-builders out there, from thighs to core to back. But they also require attention to setup and movement. How you stand and move determines whether you're building strength or hurting your knees and back.
A good squat starts with your stance:
- Place your feet about shoulder-width apart
- Point your toes slightly outward—no more than 30 degrees
- Keep your chest up and ribs stacked over your hips
- As you lower, bend at your hips and knees at the same time
- Let your hips move back like you’re sitting in a chair
- Push your knees outward so they stay aligned with your toes
- Go at least until your thighs are parallel to the ground—deeper if you can
- Push through your heels to stand tall again
Common errors include leaning too far forward, letting your knees cave in, or letting your weight shift onto your toes. These mistakes usually come from rushing or going too heavy too early. If balance is a struggle or you feel wobbly at the bottom, pause between reps or squat to a box until your form feels solid.
Engage your core by tightening your midsection before each rep. Squeeze your glutes at the top and check your foot pressure to make sure both feet stay grounded the entire time. Squats should feel like a controlled, full-body movement—not just a leg exercise.
Deadlifts look easy. Pick up the barbell and put it down again. But that simplicity hides how often this lift goes wrong. Done well, it builds your entire posterior chain. Done wrong, it puts stress in all the wrong places.
Here’s what proper form looks like:
- Start with feet hip-width apart
- Position the bar over your midfoot
- Hinge at your hips first, then bend your knees to grip the bar
- Use either a double overhand or mixed grip
- Lift your chest to flatten your back and brace your core
- Keep your shoulders just in front of the bar
- Pull the bar close to your body as you stand
- Hips and shoulders should rise at the same pace
- At the top, finish standing straight without overleaning
- Reset fully before each rep
The biggest danger comes from rounding your back, which can lead to strain under heavy loads. Back stays flat, abs stay tight, and shoulders should be pulled slightly back, not shrugged.
Another mistake is setting up like a squat rather than a hinge. If your hips drop too low or your knees shoot forward, the movement becomes inefficient and risky. To practice correct hinging, slide your hands down your thighs while keeping your spine neutral until you feel your hamstrings stretch. Then stand back up. That’s the motion you want with weight.
The bench press builds serious upper-body strength. But it also puts you in a position where your form either protects your joints or leaves them at risk.
Start your setup with your base:
- Plant your feet flat on the floor, slightly behind your knees
- Squeeze your shoulder blades together and lock them onto the bench
- Grab the bar slightly wider than shoulder-width
- Keep wrists straight and stacked over your elbows
- Unrack the bar and bring it under control to your mid-chest
- Keep your elbows at roughly a 45 to 75-degree angle from your sides
- Press the bar back up in a straight or slightly angled path
Avoid bouncing the bar or letting your arms flare way out. That might move the weight, but it stresses your shoulders and takes power away from your chest and triceps.
Many lifters miss gains by losing tension. Your shoulders should stay pinned to the bench the entire lift. Slight leg pressure and squeezed glutes create full-body stability. If your hips or feet start scooting around during a rep, that’s a clue your weight’s too heavy or your form needs adjusting.
Pay attention to wrist position and bar path. Bent wrists or wild bar arcs lower your control and increase joint stress. Think smooth and steady for every part of this lift.
The overhead press strengthens your upper back, shoulders, and arms, while dialing in control and posture. But pressing a weight overhead demands more balance than many expect.
Start by setting your stance:
- Feet should be shoulder-width apart
- Toes pointed forward, not out to the sides
- Grip the bar just outside shoulder width
- Elbows slightly forward of the bar, not flared to the sides
- Bar rests across the front of the shoulders
Before pressing, tighten your core just like you’re bracing for a punch. Then:
- Press the bar up while moving your head slightly back
- As the bar clears your forehead, shift your head forward under the bar
- Lock out with the bar over your mid-foot and shoulders
- Lower the bar the same way, with control
Avoid arching your lower back or leaning way back to finish each rep. That common mistake comes from not bracing well or having inflexible shoulders. Keep your ribs down and glutes engaged so tension stays where it should.
If you’re unsure about the bar path, practice near a wall with just the barbell. If the bar bumps the wall or swings forward, adjust until it moves in a straight line over your body.
Flat feet and tight abs help make each rep safer and more productive. Don’t rush the descent either—controlled lowering is part of what makes this lift effective.
Smart lifting starts with smart movement. You get more results and fewer injuries when your form is solid. That includes keeping your spine aligned during a deadlift, holding steady during a bench press, and staying tight through every squat and press.
Strength comes from moving better, not just heavier. Paying attention to the way your body moves builds confidence, creates momentum, and helps you stay consistent over time. When things aren't clicking or progress hits a wall, chances are it's a signal to reset your form.
Axelroad gives you a simple way to learn, apply, and stick to the basics. We guide you through each lift so you stay focused on what matters—moving with control, gaining real strength, and feeling good every step of the way.
Ready to take your weightlifting journey to the next level? Axelroad is here to support you every step of the way. Our app offers the tools and guidance you need to perfect your technique and boost your confidence. To see how our weight training app can help you stay motivated and progress toward your goals, explore our support page.
