Moves/Wall Sit Compression/Extension Drill

Wall Sit Compression/Extension Drill

ID: 668

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Exercise Types:
Core Resist, Total Hang
Contraindications:
Wrist Problems
Equipment:
Wall Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Breathe in short, sharp bursts — do not hold breath for the full set.
  3. 3. Squeeze glutes to reinforce pelvic neutrality and lower back protection.

Regression:

Perform a static hold (plank or pallof press hold) before adding movement to the drill.

Progression:

Progress to a single-limb support position: one-arm plank, single-leg hold.

Common Problems:

Position breaks down before the set ends — reduce time or load and rebuild gradually.