Launches
ID: 86
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- Exercise Type:
- Lower Hinge
- Contraindications:
- Lower Back Problems
- Equipment:
- Floor Based, Dumbbell
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Breathe consistently — match breathing to movement rhythm.
- 2. Keep the weight close to the body throughout the full range of motion.
- 3. Hips and shoulders should rise at the same rate out of the bottom position.
- 4. Establish a stable base before adding any dynamic component.
Regression:
Substitute a kettlebell deadlift with a light load before progressing to barbell or heavier variations.
Progression:
Add load via barbell, trap bar, or kettlebell. Progress to a single-leg variation to increase instability and unilateral demand.
Common Problems:
Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.