Moves/bw crab set

bw crab set

ID: 1048

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Exercise Type:
Lower Squat
Contraindications:
Knee Problems, Wrist Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  2. 2. Keep chest tall by driving elbows down on a goblet or front squat variation.
  3. 3. Think of sitting between your heels rather than sitting back onto them.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

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.