Moves/Squat And Flyes 1.5 stance

Squat And Flyes 1.5 stance

ID: 175

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
  2. 2. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.