Moves/zEVENT: SUMO DROPS!

zEVENT: SUMO DROPS!

ID: 460

No video uploaded

Exercise Types:
Lower Squat, Upper Pull
Contraindications:
None
Equipment:
Floor Based, Low Bands
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  2. 2. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  3. 3. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  4. 4. Think of sitting between your heels rather than sitting back onto them.

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:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.