Hips rock with every weight transfer
Core anti-rotation fails on each unilateral reach.
Overactive muscles
TFLObliquesQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Core · Core
Plank with Weight Transfer
Coaching cues
- Forearm plank; a light weight plate on the floor beside you
- Reach across with one hand; slide the plate to the other side
- Hips stay level — anti-rotation demand with each reach
- Slow and deliberate; brace before every reach
Common faults 2
Body holds its breath and freezes
Valsalva used instead of maintaining breathing behind the brace.
Overactive muscles
SCMScalenes
Corrective work
StretchSCM / scalene stretch↗