Moves/Miniband Clam Shell

Miniband Clam Shell

ID: 198

No video uploaded

Exercise Type:
Lower Squat
Contraindications:
Lower Back Problems, Knee Problems, Shoulder Issues/Mobility
Equipment:
Floor Based, Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Depth before load — achieve full range with bodyweight before adding resistance.
  3. 3. Keep chest tall by driving elbows down on a goblet or front squat variation.

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:

Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.

Common Problems:

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