Moves/Step Pivot Pull Punch

Step Pivot Pull Punch

ID: 50

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
Lower Back Problems, Ankle/Calf Problems, Knee Problems
Equipment:
Step
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Depth before load — achieve full range with bodyweight before adding resistance.
  2. 2. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  3. 3. Breathe consistently — match breathing to movement rhythm.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

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