Moves/Slider squat to push-up position

Slider squat to push-up position

ID: 836

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Exercise Types:
Lower Squat, Upper Push
Contraindications:
Lower Back Problems
Equipment:
Sliders
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Break at hips and knees simultaneously to initiate the descent.
  2. 2. Avoid compensation patterns; if form breaks, address the limiting factor.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. Keep chest tall by driving elbows down on a goblet or front squat variation.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.