Overhead arm shrugs
Upper trap compensates as the combined demand increases.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Carry · Full Body
Mixed Carry (Overhead + Suitcase)
Coaching cues
- One arm overhead; the other holding a weight at the side
- Resist ALL three planes simultaneously: rotation, lateral flexion, extension
- Walk for distance; switch arms each set
- The most demanding carry variation — builds full asymmetric core strength
Common faults 2
Trunk rotates under the combined load
The asymmetric overhead and side load creates rotation that the core can't resist.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗