Moves/Kick Back

Kick Back

ID: 83

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Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid shrugging at the top — the scapulae should stay depressed throughout.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Chin clears the bar at the top; avoid excessive neck extension or jutting.
  4. 4. Create full-body tension: squeeze glutes, brace core, point toes.

Regression:

Cable lat pulldown in the same movement path before transferring the pattern to bodyweight.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.