Bar rolls off the shoulders
Elbows drop; thoracic extension collapses.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollLats↗Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗Squat · Lower Body
Zombie Squat
Coaching cues
- Bar in front rack but arms extended straight out — no hand grip
- Forces maximal thoracic extension and elbow height to not drop the bar
- Full depth front squat mechanics; extremely upright torso required
- Light weight only — this is a mobility and technique drill
Common faults 2
Excessive forward lean
Ankle and thoracic restriction prevent the upright zombie squat.
Overactive muscles
SoleusLatissimus dorsi
Corrective work
Foam RollCalves↗Foam RollThoracic spine↗StretchWall calf stretch↗