Moves/Beast Position Kickback

Beast Position Kickback

ID: 179

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Exercise Types:
Total Quadruped, Aesthetic
Contraindications:
None
Equipment:
Floor Based, Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Load the working limbs while keeping the hips perfectly square.
  2. 2. Move slowly and deliberately; speed hides compensations in this position.
  3. 3. Elbows face back, not out, to protect the elbow and shoulder joint.
  4. 4. Knees hover one inch off the floor; this baseline creates foundational tension.

Regression:

Reduce the lever arm — keep limb extensions shorter until the base position is stable.

Progression:

Add a perturbation (partner tap) or unstable surface to increase reactive demand.

Common Problems:

Head drooping — keep eyes looking down and slightly forward to maintain cervical neutral.