Moves/Glute thrust - foot elevated ISO at top

Glute thrust - foot elevated ISO at top

ID: 674

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Exercise Types:
Upper Pull, Total Hang
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Set a dead hang start — full shoulder elevation and scapular depression before initiating.
  2. 2. Lead the movement with elbows driving straight down, not flaring back.
  3. 3. Breathe consistently — match breathing to movement rhythm.
  4. 4. A thumbless grip can help better feel lat engagement over bicep dominance.

Regression:

Cable lat pulldown in the same movement path before transferring the pattern to bodyweight.

Progression:

Progress to a muscle-up or transition pull to a higher-level gymnastic skill.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.