zBox squats & Push-ups
ID: 221
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- Exercise Types:
- Lower Squat, Upper Push
- Contraindications:
- Lower Back Problems, Shoulder Issues/Mobility
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
- 2. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
- 3. Break at hips and knees simultaneously to initiate the descent.
Regression:
Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.
Progression:
Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.
Common Problems:
Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.