Moves/Bootstrapper to OH squat

Bootstrapper to OH squat

ID: 480

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Floor Based, Kettlebell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Engage the core before initiating any movement.
  2. 2. Depth before load — achieve full range with bodyweight before adding resistance.
  3. 3. Set feet at shoulder-width or wider with toes turned out to your natural angle.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.

Common Problems:

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