Squat pattern on the swing instead of a hinge
Knees bend too much; the glute and hamstring drive is lost.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Carry · Full Body
KB Swing Into Carry
Coaching cues
- Perform 5 two-handed KB swings; transition immediately to a single-arm carry
- Hip hinge on the swing; tall posture on the carry
- The swing loads the posterior chain; the carry taxes the stabilizers
- Walk 20 yards; set down; repeat
Common faults 2
Trunk leans on the carry after the swing
Fatigue from the swing causes the carry posture to break down.
Overactive muscles
Quadratus lumborumLatissimus dorsi
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗