Moves/Knee Attacks Single Rep

Knee Attacks Single Rep

ID: 937

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Exercise Type:
Lower Hinge
Contraindications:
Lower Back Problems, Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the weight close to the body throughout the full range of motion.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Control the eccentric; feel the hamstrings load as you lower.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.

Progression:

Progress to a snatch-grip or deficit variation to increase range of motion and technical demand.

Common Problems:

Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.