Arms dominate — no hip involvement
Shoulders and arms generate the lift; core rotation is bypassed.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Core · Core
Half-Kneeling Lift
Coaching cues
- Down knee on the floor; cable set low on the same side
- Pull diagonally up and across the body — hips drive first
- Trunk rotates upward; arms extend at the top
- Control the return — eccentric rotation is the stimulus
Common faults 2
Down knee lifts off the floor
Hip flexors pull the leg up; stability base is compromised.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗