Moves/db sumo squat

db sumo squat

ID: 1035

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Exercise Type:
Lower Squat
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  2. 2. Neutral ribcage — avoid flaring ribs as you descend.
  3. 3. End range is where the real work happens — do not shy away from it.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.