Squatting instead of hinging on the catch
Knees bend excessively; hip hinge pattern lost.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Hinge · Full Body
Med Ball Slam
Coaching cues
- Reach overhead — full extension, on toes
- Slam down explosively — hinge, not a squat
- Follow through: hips back, chest tall at bottom
- Pick up the ball — don't round the back
Common faults 3
Rounded lower back on pickup
Lumbar flexion under load when retrieving the ball.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Limited overhead reach — no full extension
Lats and thoracic restrict the overhead position.
Overactive muscles
Latissimus dorsiPec major
Corrective work
Foam RollLats↗Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗