Moves/DB Shovel Drill

DB Shovel Drill

ID: 928

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Exercise Types:
Total Quadruped, Upper Pull
Contraindications:
Wrist Problems
Equipment:
Dumbbell
Applicability:
Group
Superset?:
Yes
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. Breathe consistently — match breathing to movement rhythm.

Regression:

Perform the pattern seated or standing before transitioning to the floor-based position.

Progression:

Increase the lever arm — extend limbs further before adding load or movement.

Common Problems:

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