Quadruped | The ULTIMATE Step-by-Step Guide
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🧑💻 Full show notes, blog post, and more can be found here: https://zaccupples.com/quadruped-hold
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😱 AN IMPORTANT DRILL THAT'LL IMPROVE YOUR PUSHUPS 😱
You ever try a pushup and it just…looks…AWFUL? I’m talking head dipping forward, sagging like crazy, and shoulder blades looking like you might be able to fly kinda pushups?
It may be that practicing pushups more IS NOT the answer.
It could be that you or your supreme clientele have movement restrictions that prevent boss-status pushups from happening. Limitations that stretching simply won’t fix.
Or perhaps there are fundamental aspects that are needed for an effective pushup that were simply glossed over.
Folks, I got a drill for you that will improve mobility and teach pushup fundamentals simultaneously.
Enter the quadruped hold.
This move is essential to master before really pushing the envelope on any weight-bearing upper body exercises—pushups, bear crawls, mountain climbers, and more.
Quadruped is like learning musical scales to your Stairway to Pushup Heaven.
Let’s start class!
Check out the video to learn all about this awesome move!
In this video, you'll learn:
1. Why the quadruped hold is an awesome
2. Quadruped biomechanics, which will up your ability to coach and program this move
3. Who benefits the most from this exercise
4. How to properly perform the quadruped hold to maximize mobility gains
5. The common quadruped hold compensations and how to fix them
6. And more!
Let's get to it!
⏰ TIMESTAMPS ⏰
00:00 - Intro
01:23 - Quadruped biomechanics
04:31 - Assessment - When should I program quadruped?
06:39 - Where does quadruped fit in my progressions/regressions?
07:58 - How to perform the quadruped hold
10:52 - Common quadruped hold errors
16:45 - Other useful quadruped hold variations for those peeps who screw it up!
21:27 - Sum up
📸 PHOTO CREDITS 📸
https://commons.wikimedia.org/wiki/Fi...
https://commons.wikimedia.org/wiki/Fi...