Moves/Frog Pumps

Frog Pumps

ID: 791

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Exercise Types:
Core Rotate, Upper Push
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Exhale into the rotation; inhale to return.
  2. 2. Control the return — the eccentric is where the core works hardest.
  3. 3. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.

Regression:

Practise the rotation pattern without load using a dowel to monitor spine position.

Progression:

Progress to a split-stance or single-leg position to reduce base of support and increase stability demand.

Common Problems:

Collapsing the torso toward the load — reinforce upright posture before the rotation begins.