Torso leans away from the load
Lateral trunk lean reduces the anti-flexion demand and shifts to momentum.
Overactive muscles
QL (contralateral)Obliques
Corrective work
Foam RollQL / lumbar↗StretchStanding lateral bend QL stretch↗Push · Upper Body
Single-Arm DB Overhead Press (Standing)
Coaching cues
- Stand holding one dumbbell at shoulder height; other arm at side or out for balance
- Press straight overhead; resist the urge to lean away from the weight
- The lateral anti-flexion demand hits the QL and obliques on the loaded side
- Keep both hips level; do not hike the hip on the pressing side
Common faults 3
Hip hikes on pressing side
Ipsilateral hip elevates as the QL shortens to stabilize rather than the core activating.
Overactive muscles
QL (ipsilateral)TFL
Corrective work
Foam RollTFL↗StretchSupine QL windshield wiper↗Bar path arcs inward across midline
Dumbbell travels medially rather than straight up, stressing the elbow and shoulder.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPec major↗StretchDoorway pec stretch↗