Shoulder shrugs under the overhead load
Upper trap replaces serratus and lower trap in stabilizing the arm.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Carry · Full Body
Waiter Walk
Coaching cues
- One dumbbell or KB locked out overhead; walk for distance
- Shoulder packed — not shrugged; ribs down
- Resist lateral lean toward or away from the weight
- Eyes forward; breathe behind the brace
Common faults 2
Trunk leans away from the weight
QL on the opposite side compensates for the overhead lateral demand.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗