Moves/zBox Squat Thrusters & Perfect Pullups

zBox Squat Thrusters & Perfect Pullups

ID: 225

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Exercise Types:
Lower Squat, Upper Pull
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Full foot contact with the floor — heel, arch, and ball stay grounded.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Stand all the way up — lock hips out completely at the top of each rep.
  4. 4. 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.