Moves/bar pallof squat

bar pallof squat

ID: 993

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

Key Teaching Points:

  1. 1. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  2. 2. Stand all the way up — lock hips out completely at the top of each rep.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.