Standing upright — no hip hinge
All power comes from arms and shoulders; lower body disengaged.
Overactive muscles
Upper trapeziusAnterior deltoid
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Carry · Full Body
Battle Ropes
Coaching cues
- Athletic stance; slight hip hinge — not standing upright
- Generate power from the hips — arms are just conduits
- Alternate or simultaneous waves — full arm extension at the throw
- Breathe rhythmically; don't hold your breath
Common faults 3
Shoulders shrug with each wave
Upper traps dominate; neck compresses with every rep.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗StretchUpper trap stretch↗Knees lock out — no athletic base
No hip drive available; lower body can't contribute to power.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗