Beast position to bottom squat
ID: 855
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- Exercise Types:
- Lower Squat, Total Quadruped
- Contraindications:
- Lower Back Problems
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
- 2. Neutral ribcage — avoid flaring ribs as you descend.
- 3. Engage the core before initiating any movement.
Regression:
Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.
Progression:
Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.
Common Problems:
Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.