Moves/bw pushup position pop up to bottom squat

bw pushup position pop up to bottom squat

ID: 1072

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Exercise Types:
Lower Squat, Upper Push
Contraindications:
Lower Back Problems, Shoulder Issues/Mobility
Equipment:
Floor Based, High Bands
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  3. 3. Drive knees in line with the second and third toes throughout the full range.

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:

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