The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Skill and drill work will definitely help improve your technique.
You want to perform the skill correctly first.
Next, increase speed/efficiency through the movement.
Then, add weight with the skill.
Yes, a tweak can present as you are experiencing.
The issue resolved itself in 2-3 days this time, but that doesn’t mean that will always be the case.
You need to watch the cumulative impact of poor movement patterns as this predisposes for injury.
It isn’t one bad rep that results in injury. That is the rep that put the person over the edge. Injury is the result of repeated improper movement patterns.