Press starts before legs fully extend
Arms shoulder-press independently without leg drive benefit.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Squat · Full Body
Squat to Overhead Press (Thruster)
Coaching cues
- Dumbbells or barbell at shoulder height; squat to full depth
- Drive up explosively; use the leg drive to initiate the press
- Arms lock out overhead at the same moment the legs reach extension
- One fluid continuous movement — not two separate exercises
Common faults 2
Knees cave on the squat portion
Valgus under the loaded squat before the press.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗