Moves/bw squat drop to twist hop

bw squat drop to twist hop

ID: 1078

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Exercise Types:
Core Rotate, Dynamic
Contraindications:
Lower Back Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.
  2. 2. Keep tension on the cable or band throughout — do not let it go slack at any point.
  3. 3. Control the return — the eccentric is where the core works hardest.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Reduce the load or lever arm. Perform seated to remove the standing stability demand.

Progression:

Add a plyometric or power element — rotational med ball throw — once strength is established.

Common Problems:

Collapsing the torso toward the load — reinforce upright posture before the rotation begins.