Moves/zRows and Speed Skaters

zRows and Speed Skaters

ID: 218

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Exercise Type:
Total Quadruped
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Shoulder and hip should remain the same distance apart on each rep.
  2. 2. Think of the spine as a table: every rep tests whether items on the table slide.
  3. 3. Progress from stability to mobility drills only once the base position is solid.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Place a light weight on the lower back and focus on not letting it fall before adding movement.

Progression:

Progress to a single-limb support: three-point bear position then dynamic movement.

Common Problems:

Knees drifting too high off the floor — they should hover, not float to hip height.