Moves/zSlider Hammy Climbers

zSlider Hammy Climbers

ID: 765

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Exercise Type:
Core Rotate
Contraindications:
Lower Back Problems
Equipment:
Sliders
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Speed of rotation should be deliberate; power can be added once mechanics are clean.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Engage the core before initiating any movement.

Regression:

Slow the tempo to a 3-count rotation and 3-count return before adding speed or resistance.

Progression:

Combine with a lower-body load to create a full-chain rotational pattern.

Common Problems:

One arm going slack mid-rotation — keep both arms engaged on the implement throughout.