Moves/DB ground and pound

DB ground and pound

ID: 797

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Exercise Types:
Total Quadruped, Lower Squat
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. Breathe into the back of the rib cage to maintain core pressure without flaring ribs.
  4. 4. Shoulder and hip should remain the same distance apart on each rep.

Regression:

Perform the pattern seated or standing before transitioning to the floor-based position.

Progression:

Add a resistance band around the ankles or wrists. Progress to a moving bear crawl variation.

Common Problems:

Knees drifting too high off the floor — they should hover, not float to hip height.