Shoulders shrug against the wall
Upper traps brace instead of the mid and lower traps retracting.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Isometric Scapular Wall Press
Coaching cues
- Stand with back against a wall; arms at sides; press the backs of the hands into the wall
- Depress and retract the scapulae — hold for 30 to 60 seconds
- Wall provides feedback; feel the mid-trap and lower trap work
- Great activation drill before pulling sessions
Common faults 2
Head presses away from the wall
Suboccipitals and neck extensors brace as the upper traps dominate.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗