Moves/Knee Attack, fast and shallow

Knee Attack, fast and shallow

ID: 499

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Exercise Type:
Total Hang
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Shoulder packing: think of pulling the shoulder blades slightly down and together.
  3. 3. Engage the core before initiating any movement.

Regression:

Use a resistance band looped under the feet for support while building time in the hang position.

Progression:

Increase hang duration progressively. Add a light plate on the feet once 60 seconds is achieved consistently.

Common Problems:

Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.