Sumo drop front hop
ID: 885
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- Exercise Types:
- Lower Squat, Dynamic
- Contraindications:
- None
- Equipment:
- Floor Based, Kettlebell
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Quality of movement always takes priority over speed or load.
- 2. Drive knees in line with the second and third toes throughout the full range.
- 3. Set feet at shoulder-width or wider with toes turned out to your natural angle.
- 4. Break at hips and knees simultaneously to initiate the descent.
Regression:
Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.
Progression:
Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.
Common Problems:
Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.