Moves/Sumo Drop to dab

Sumo Drop to dab

ID: 884

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Exercise Types:
Lower Squat, Total Quadruped
Contraindications:
Wrist Problems, Knee Problems, Shoulder Issues/Mobility
Equipment:
Floor Based, High Bands
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Keep chest tall by driving elbows down on a goblet or front squat variation.
  3. 3. End range is where the real work happens — do not shy away from it.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.