Hips don't shift away from the door
Without hip shift there is no side-body elongation.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Mobility · Upper Body
Lat Side Stretch (Doorframe)
Coaching cues
- Hold a doorframe with one hand at shoulder height
- Step the same-side foot behind the opposite; lean away from the door
- Feel the entire lat and side body lengthen
- Hold 30–60 seconds; switch sides
Common faults 2
Elbow bends — losing the lat stretch
The lat can't fully lengthen when the elbow is flexed.
Overactive muscles
Latissimus dorsiBiceps brachii
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗