Arms lock out on the catch
Elbow hyperextension absorbs the full impact through the joint.
Overactive muscles
TricepsAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Plyo · Upper Body
Reactive Drop and Catch (Partner)
Coaching cues
- Partner holds a weight plate at chest height; you stand with hands ready
- Partner drops the plate without warning; catch it and decelerate the load
- Absorb with bent elbows and a slight forward lean
- Trains reactive upper body catch and deceleration
Common faults 2
No trunk engagement on the catch
Core fails to brace for the reactive load; lower back takes the force.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗