Moves/Strap Hip Drop

Strap Hip Drop

ID: 19

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Exercise Types:
Total Hang, Lower Step
Contraindications:
Wrist Problems, Knee Problems, Lower Back Problems
Equipment:
Straps
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Aim to build hang duration progressively over weeks, not sessions.
  2. 2. Engage the core before initiating any movement.
  3. 3. End range is where the real work happens — do not shy away from it.

Regression:

Perform a partial hang with feet on the floor, reducing the percentage of bodyweight supported.

Progression:

Progress to a single-arm hang with the other hand on the bar for support before full unilateral.

Common Problems:

Passive hanging causing shoulder discomfort — cue active shoulder packing immediately.