Moves/zDB double clean to skwat

zDB double clean to skwat

ID: 909

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Exercise Types:
Total Quadruped, Upper Pull
Contraindications:
Knee Problems
Equipment:
Floor Based, Low Bands
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Set neutral wrists — spread fingers wide for a larger base of support.
  2. 2. Knees hover one inch off the floor; this baseline creates foundational tension.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Reduce the lever arm — keep limb extensions shorter until the base position is stable.

Progression:

Add a resistance band around the ankles or wrists. Progress to a moving bear crawl variation.

Common Problems:

Collapsing into the supporting shoulder — press the floor away actively.