Moves/Predator Jack

Predator Jack

ID: 929

No video uploaded

Exercise Type:
Core Resist
Contraindications:
Lower Back Problems
Equipment:
Floor Based, Kettlebell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Brace as if preparing to take a punch — 360 degrees of core tension.
  2. 2. Neutral spine throughout; no rounding or hyperextension.
  3. 3. Breathe consistently — match breathing to movement rhythm.
  4. 4. Maintain even pressure through both feet or both hands — no leaning to one side.

Regression:

Use a wall for hand or shoulder support to reduce the stability demand of the position.

Progression:

Progress to a single-limb support position: one-arm plank, single-leg hold.

Common Problems:

Lower back extension substituting for core tension — cue rib cage down and posterior pelvic tilt.