Elbows bend — losing the overhead stretch
Arms must stay extended for the lat to fully lengthen.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Mobility · Upper Body
Overhead Lat Stretch (Kneeling)
Coaching cues
- Kneel in front of a bench or box; place both hands on the surface
- Drop the chest toward the floor — arms stay extended overhead
- Feel the stretch along the entire lat from the hip to the armpit
- Hold 30 to 60 seconds; breathe into the stretch on every exhale
Common faults 2
Hips drift back — becoming a child's pose
Hips must stay over the knees; drifting back reduces the lat stretch.
Overactive muscles
Latissimus dorsiQuadratus lumborum
Corrective work
Foam RollLats↗StretchQL side-bend stretch↗