Moves/Slider beast position hip circles

Slider beast position hip circles

ID: 825

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Exercise Types:
Lower Hinge, Core Rotate
Contraindications:
None
Equipment:
Sliders
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the weight close to the body throughout the full range of motion.
  2. 2. Scapulae retracted and depressed before the pull begins.
  3. 3. Drive the floor away on the concentric — think push, not pull.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.

Progression:

Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.

Common Problems:

Lower back rounding on the pull — cue neutral spine and brace harder before lift-off. Bar drifting forward — keep it dragging against the body.