Moves/Beast to Squat

Beast to Squat

ID: 180

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Exercise Types:
Lower Squat, Total Hang
Contraindications:
None
Equipment:
Floor Based, Low Bands
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Drive knees in line with the second and third toes throughout the full range.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Think of sitting between your heels rather than sitting back onto them.
  4. 4. Take air in at the top, brace, descend; exhale on the way up through the sticking point.

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:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

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