Moves/Resisted Heel Drops

Resisted Heel Drops

ID: 136

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Exercise Type:
Upper Push
Contraindications:
Wrist Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.
  2. 2. Avoid compensation patterns; if form breaks, address the limiting factor.
  3. 3. Foot position and leg drive reinforce stability even in upper-body movements.

Regression:

Perform a wall push against a vertical surface to learn shoulder packing with zero load.

Progression:

Progress to a harder variation: archer push-up, ring push-up, or deficit push-up.

Common Problems:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.