Moves/zduplicate

zduplicate

ID: 702

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Exercise Type:
Lower Hinge
Contraindications:
Knee Problems
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Keep the weight close to the body throughout the full range of motion.
  3. 3. Establish a stable base before adding any dynamic component.

Regression:

Use a bodyweight hip hinge against the wall — stand a foot away, push hips back until they touch, then return — to learn the pattern without load.

Progression:

Add load via barbell, trap bar, or kettlebell. Progress to a single-leg variation to increase instability and unilateral demand.

Common Problems:

Hyperextending at the top — cue rib cage down and glute squeeze rather than a backward lean.