Moves/DB Split Squat Thruster Single Bell

DB Split Squat Thruster Single Bell

ID: 703

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Break at hips and knees simultaneously to initiate the descent.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

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

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.