Moves/Ab Pull Offset

Ab Pull Offset

ID: 89

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Exercise Types:
Lower Squat, Core Rotate
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Drive knees in line with the second and third toes throughout the full range.
  3. 3. Depth before load — achieve full range with bodyweight before adding resistance.
  4. 4. Keep chest tall by driving elbows down on a goblet or front squat variation.

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:

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