Moves/Fast Feet Reactive Drill

Fast Feet Reactive Drill

ID: 302

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Exercise Type:
Total Hang
Contraindications:
Shoulder Issues/Mobility, Knee Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Feet may be on the floor for a partial hang to reduce load when needed.
  2. 2. Avoid compensation patterns; if form breaks, address the limiting factor.
  3. 3. Engage the core before initiating any movement.

Regression:

Substitute a dead hang from a low bar at hip height for a less demanding entry point.

Progression:

Introduce passive stretching into the hang by allowing gradual shoulder elevation over time.

Common Problems:

Grip giving out early — use chalk or a towel wrap to shift demand proximally.