zSquat to Row & Happy Gilmores
ID: 314
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- Exercise Types:
- Lower Squat, Upper Pull
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
- 2. Think of sitting between your heels rather than sitting back onto them.
- 3. Drive knees in line with the second and third toes throughout the full range.
- 4. Stand all the way up — lock hips out completely at the top of each rep.
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:
Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.
Common Problems:
Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.