Moves/High Knees

High Knees

ID: 215

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Exercise Types:
Upper Push, Dynamic
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. Drive the floor away on floor-based pressing — create full-body tension.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Use a machine or cable variation to learn the pressing path before loading a free-weight version.

Progression:

Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.

Common Problems:

Uneven lockout — identify the weaker side and address with unilateral assistance work.