We’ve all seen it. The split squat that turns into something… else. Torso pitched forward. Hip jammed up. Knee collapsing inward. And if you train people long enough, you start to realize this isn’t rare—it’s constant.

But here’s the key: those “messy” reps aren’t usually because someone’s broken. They’re because nobody ever taught them how to own the movement. Bad cues. Bad habits. Not enough practice in the right context. That’s how compensations show up.

What Compensations Really Are

Let’s define it clearly: a compensation is just an alternative strategy your body uses to solve a movement problem.

Sometimes it’s because a joint doesn’t have the motion it needs. Sometimes it’s because a muscle can’t produce enough force. And sometimes it’s just fatigue or poor awareness.

The important thing to understand? Compensations are protective. Your body’s trying to keep you moving, not punish you.

Not All Compensations Are Bad

This might ruffle some feathers, but it’s true: the best athletes in the world are master compensators. They’ve trained their bodies to find efficient workarounds and still perform at a high level.

So when do compensations become a problem?

👉 When they’re your only option.

Can’t rotate at the hip? Your low back twists instead.

Can’t control your ribcage? Your shoulders shrug and flare overhead.

One solution repeated over and over eventually becomes overload. That’s when pain enters the chat.

Why They Stick

Here’s the tricky part: compensations don’t just disappear when pain fades. Your nervous system learns them as “normal.” Even when the threat’s gone, your body keeps running the same program—until you teach it otherwise.

That’s why chronic low back or shoulder issues often come back. The underlying strategy hasn’t changed.

How We Approach It

At Revenant, we don’t obsess over “perfect form.” We look at whether your body has options. The more ways you can move, shift, and absorb force, the more resilient you become.

That means:

• Teaching you how to use what you already have (instead of forcing you into a box).

• Expanding your movement options through smart drills and load progressions.

• Rebuilding trust so your nervous system no longer feels the need to guard.

Compensations aren’t flaws. They’re adaptations. And with consistent effort, you can reshape them into something that actually serves you.

Takeaway

If you’ve been muscling through pain with the same “solution” every time, it’s not that you’re broken. You just need more tools in the toolbox.

The question isn’t: “How do I stop compensating?”

The better question is: “How can I give my body more options?”

That’s what real rehab and performance work is about.