Press starts before the legs fully extend
Leg power is wasted; the press should be driven by the leg push.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Squat · Full Body
Band Squat to Overhead Press
Coaching cues
- Stand on the band; hold the ends at shoulder height; squat to parallel
- Drive up explosively; use the leg drive to assist the overhead press
- Arms lock out as the legs reach full extension — one fluid movement
- A complete full-body compound exercise using only a resistance band
Common faults 2
Knees cave on the squat
Adductors and TFL dominate under the loaded band squat.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗