Shoulder shrugs to maintain grip
Upper traps compensate for weakening grip.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Carry · Upper Body
Plate Pinch
Coaching cues
- Pinch smooth side of plate between thumb and fingers
- Stand tall — don't lean or shrug
- Hold for time or walk; maintain scapular depression
- Squeeze hard — no dropping the plate
Common faults 2
Trunk leans toward the loaded side
QL and lateral flexors compensate for the unilateral load.
Overactive muscles
Quadratus lumborumLatissimus dorsi
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗