Moves/Hip and low back stretch

Hip and low back stretch

ID: 819

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Exercise Types:
Upper Pull, Upper Push
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based, Wall Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Set a dead hang start — full shoulder elevation and scapular depression before initiating.
  3. 3. Lower under full control to the dead hang — do not drop.
  4. 4. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.

Regression:

Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.

Progression:

Progress to a muscle-up or transition pull to a higher-level gymnastic skill.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.