Moves/db halos

db halos

ID: 1023

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Exercise Type:
Lower Hinge
Contraindications:
None
Equipment:
Dumbbell, Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Scapulae retracted and depressed before the pull begins.
  2. 2. Finish with full hip extension and a deliberate glute squeeze at the top.
  3. 3. Hips and shoulders should rise at the same rate out of the bottom position.
  4. 4. Eye gaze is neutral — neither looking up nor cranking the neck down.

Regression:

Slow the eccentric to a 4-count descent to reinforce hamstring loading and spine position before adding intensity.

Progression:

Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.