Moves/Wall Push Dead Bug

Wall Push Dead Bug

ID: 213

No video uploaded

Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Wall Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Drive knees in line with the second and third toes throughout the full range.
  2. 2. Keep chest tall by driving elbows down on a goblet or front squat variation.
  3. 3. Stand all the way up — lock hips out completely at the top of each rep.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

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

Common Problems:

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