Moves/bw beast limb lifts

bw beast limb lifts

ID: 1064

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Exercise Type:
Lower Hinge
Contraindications:
Lower Back Problems, Knee Problems, Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Finish with full hip extension and a deliberate glute squeeze at the top.
  2. 2. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.
  3. 3. Scapulae retracted and depressed before the pull begins.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

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

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

Common Problems:

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