Alternating In and Out
ID: 449
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- Exercise Types:
- Lower Hinge, Total Hang
- Contraindications:
- Lower Back Problems
- Equipment:
- Floor Based
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Hips and shoulders should rise at the same rate out of the bottom position.
- 2. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.
- 3. End range is where the real work happens — do not shy away from it.
- 4. Take a full breath, brace the core 360 degrees, before initiating each rep.
Regression:
Substitute a kettlebell deadlift with a light load before progressing to barbell or heavier variations.
Progression:
Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.
Common Problems:
Hyperextending at the top — cue rib cage down and glute squeeze rather than a backward lean.