Moves/zBeast Position Row

zBeast Position Row

ID: 220

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Exercise Types:
Upper Pull, Total Quadruped
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Set a dead hang start — full shoulder elevation and scapular depression before initiating.
  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.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Bicep dominance over lats — cue elbows to hips and experiment with a wider grip.