Moves/zStrap Rows & Sumo Drop to Hop

zStrap Rows & Sumo Drop to Hop

ID: 295

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  2. 2. Engage the core before initiating any movement.
  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:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.