Moves/bar squat to OH stand

bar squat to OH stand

ID: 1004

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Exercise Types:
Lower Squat, Upper Pull
Contraindications:
Lower Back Problems, Knee Problems, Shoulder Issues/Mobility
Equipment:
Bar, Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Break at hips and knees simultaneously to initiate the descent.
  3. 3. Quality of movement always takes priority over speed or load.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.