Moves/Split Stance Diamond Drill

Split Stance Diamond Drill

ID: 428

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Exercise Type:
Total Quadruped
Contraindications:
Wrist Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathe into the back of the rib cage to maintain core pressure without flaring ribs.
  2. 2. Move slowly and deliberately; speed hides compensations in this position.
  3. 3. Progress from stability to mobility drills only once the base position is solid.
  4. 4. Elbows face back, not out, to protect the elbow and shoulder joint.

Regression:

Use a 4-point bear plank hold for a static duration before adding any limb movement.

Progression:

Progress to a single-limb support: three-point bear position then dynamic movement.

Common Problems:

Lower back sagging — cue posterior pelvic tilt and rib cage down. Hip rotation on limb extension — slow down and reduce range.