Moves/Super Kickbacks

Super Kickbacks

ID: 285

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Exercise Types:
Aesthetic, Dynamic
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Rest 60–90 seconds between sets to maintain quality without full recovery.
  2. 2. Peak contraction squeeze at the end range adds cumulative time under tension.
  3. 3. Breathe consistently — match breathing to movement rhythm.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Perform the unilateral version first to identify and address side-to-side imbalances.

Progression:

Add a loaded stretch position: deficit, extended ROM, or cable-based variation for more time at end range.

Common Problems:

Dominant side compensating for the weaker — use unilateral work to expose and address the imbalance.