Moves/Sumo Drop to Hop Forward and Back

Sumo Drop to Hop Forward and Back

ID: 349

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
Lower Back Problems, Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
  2. 2. Think of sitting between your heels rather than sitting back onto them.
  3. 3. Full foot contact with the floor — heel, arch, and ball stay grounded.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.