From Bodyweight Box Squat To Bar Exercise Video Progressions

In the video below you will see osteopath Heath Williams of Principle Four Osteopathy demonstrating a bodyweight to bar exercise progression series that looks to increase the complexity and demand as one progresses.

Initially we will start with a bodyweight box squat at a height that allows for safe and suitable technique. As one progresses we will lower the box height before progressing to a anterior hold (dual hand). We will then move to bilateral anterior hand hold with load to challenge the trunk and shoulder girdle. Once we have mastered this we move to a posterior load hold which now adds in spinal compression as well as demands greater shoulder mobility and stability.

You will also see a couple of short corrective strategies to work on the lower limb (band around knees) and upper body (weight overhead to address trunk positioning).

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is located at 178 Collins St Melbourne 3000. Book your appointment by calling 0396709290 or online.

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