Moves/Diamond Drill

Diamond Drill

ID: 373

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Exercise Type:
Aesthetic
Contraindications:
Wrist Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Stretch-to-contraction on every rep maximises fiber recruitment.
  2. 2. Mind-muscle connection: feel the target muscle contract, not just move the weight.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.
  4. 4. Peak contraction squeeze at the end range adds cumulative time under tension.

Regression:

Use a tempo of 3 seconds down, 1-second pause, 1 second up to remove momentum at a lighter load.

Progression:

Add load, increase time under tension with a slower tempo, or progress to a unilateral variation.

Common Problems:

Using momentum to complete reps — reduce weight and slow the tempo. Partial range of motion — use full stretch-to-contraction on every rep.