Ape Reach
ID: 477
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- Exercise Type:
- Lower Hinge
- Contraindications:
- Lower Back Problems
- Equipment:
- Floor Based, High Bands
- Applicability:
- Focus
- Superset?:
- No
- Sprint-able?:
- No
Key Teaching Points:
- 1. Drive the floor away on the concentric — think push, not pull.
- 2. Take a full breath, brace the core 360 degrees, before initiating each rep.
- 3. Soft knee bend throughout — this is a hip-dominant, not knee-dominant, pattern.
- 4. Push hips back as if reaching for a wall behind you before bending the knees.
Regression:
Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.
Progression:
Add a band around the hips for accommodating resistance at the top where the lever arm decreases.
Common Problems:
Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.