Hips drop — body sags
Core disengages; becomes a partial movement.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pull · Upper Body
Inverted Row
Coaching cues
- Lie under bar; grip shoulder-width; body rigid — plank position
- Pull chest to bar — elbows track at ~45°
- Scapulae retract and depress at peak
- Lower under control — full extension at the bottom
Common faults 3
Shoulders shrug at the top
Upper traps dominate instead of mid-back.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Elbows flare wide
High elbow path; rear delts only — mid-back loses tension.
Overactive muscles
Posterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchUpper trap stretch↗