Moves/Strap Sumo Drop to Hop

Strap Sumo Drop to Hop

ID: 347

No video uploaded

Exercise Types:
Lower Squat, Dynamic
Contraindications:
None
Equipment:
Straps
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Depth before load — achieve full range with bodyweight before adding resistance.
  2. 2. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.