Compensations.
Inevitable in life, in exercise, and in sport.
But in the gym or our exercise classes, the last thing we want to be doing is cranking through these compensations.

Why? Because this quickly diminishes range of motion at the joints, makes tissue feel tight and stiff, and negatively impacts our overall movement and mobility.

Now, if you’ve ever worked with me or seen me on the gym floor, you’ll know I talk a lot about internal rotationthroughout the body.

Let’s simplify what this actually means — because all of the compensations we see are a result of a lack of internal rotation.

Internal rotation is the ability to produce force into the ground (to resist gravity), as well as the ability to absorb force.
It’s simply bones and joints — just focus on the white structures — that rotate, move, or bend towards the midline of the body (hence the word internal).

If we cannot create these shape changes, movements, or rotations toward the midline, the body will find another way to do it.
This is called a compensation for lack of internal rotation.

The most common compensations to look out for:

  1. Hip hikes up
    When stepping onto a box or descending into a lunge or split squat, you’ll often see the hip hike up — usually towards the bottom phase of the movement. This means you’ve completely run out of space and motion.

  2. Lower back extends and arches
    This happens far too often. When someone runs out of hip extension during pressing motions, rowing, long planks, etc., the low back will compensate by extending and arching.

  3. Shoulder rounds forward
    Typically occurs when someone rows a weight past their available range of motion, or when pressing — bringing the elbows too far down or back.

  4. Kyphosis tenting
    This is where the chest bone is being pulled and compressed by the rectus abdominis (the ‘6-pack muscle’). In the mirror, it presents as a ‘hunchback’. The chest wall is compressing. Personally, I never programme standard crunch sit-ups for this exact reason.

  5. Rolling on the outside of the foot or dumping the foot inwards
    No one seems to consider their feet and their contact points with the ground when training — and it’s deeply concerning.

  6. Dumping the knee inwards
    Also known as valgus knee or ‘knock-knee’. If someone can’t produce internal rotation, they’ll excessively dump the foot and knee inwards.

The bottom line is this:
Everyone should be coming to the gym to strength train, but they should do so with as few compensations as possible.

Right now, you’re probably doing the opposite.

By removing some gravitational demand initially, you’ll be able to access more internal rotation — which means fewer compensations.

I use resistance bands or cables for tough leg exercises.
I have people use a wall for support when loading the lower body.
I utilise ramps, adjust ranges of motion — making the row, press, or squat slightly smaller, or lowering the step height for step-ups.

Remove some gravity. Make the body lighter initially to lock in internal rotation, and you’ll start to see genuine improvements in:

  • Movement

  • Mobility

  • Pain reduction

…all while still getting in a solid strength workout.

Your programme or session should follow this blueprint:

1. Improve range of motion
Create the shape changes at the joints that are missing, with very low gravitational force (close to the floor, using walls, cables, bands, TRX, etc). Compensations should be virtually zero.

2. Maintain or improve range of motion while strength training against more gravity
As gravity increases, ensure compensations remain minimal.

3. Maintain or improve range of motion under full gravity
Once internal rotation is established, you can increase gravitational load (add more weight). Again, keep compensations minimal.

Remember:
If you’re not testing after each exercise or each session…
How do you know you’re not making your mobility worse?