Trunk leans toward the weight
QL and lateral flexors can't resist the asymmetric load.
Overactive muscles
Quadratus lumborumLatissimus dorsi
Corrective work
Foam RollQuadratus lumborum↗Foam RollLats↗StretchQL side-bend stretch↗Carry · Core
Single-Arm Farmer's Carry (Anti-Lateral Flexion)
Coaching cues
- Hold a heavy dumbbell or kettlebell in one hand
- Resist lateral flexion toward the weight — stand tall
- Shoulders level; ribs over pelvis
- Walk with controlled steps; don't let the trunk lean
Common faults 2
Shoulder elevates on the loaded side
Upper trap hikes under the unilateral load.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗