Dippin Bird (squat or deadlift)

-Stand up straight (while holding Medicine Ball at your chest). Place one foot slightly behind you with minimum weight.

-Squat down and reach forward while sticking your butt behind you.

-Your weight should primarily be on the heel of the ‘squatting’ leg.

-In the finish position, your upper and lower back should form a straight line.

-Your lower leg (the one that is squatting remains perpendicular to the floor throughout exercise.

-This exercise can be done in a squat fashion or a deadlift alternative.

THE PICTURE ABOVE SHOWS THE SQUAT VERSION.

Progress to performing a 1-arm push press holding a dumbbell in the opposite hand of planted leg.

Competency Criteria

If doing deadlift version, knee is slightly bent throughout exercise.

 If doing squat version, lower leg remains vertical when descending into squat.

 Heel of squatting leg remains on the floor.

 Client maintained a straight back throughout exercise (no rounding).

 Weight was minimal on back foot.