Zombie Squat | Stand Up Paddling | Mobility Exercise
Zombie Squat with Stand Up Paddle
Why Do It?
Helps squat mechanics - for those with hip dominant style looking to encourage a more upright torso.
Enhances shoulder stability and mobility while holding the paddle.
Builds lower body strength with a focus on quads, glutes, and core.
Promotes postural awareness and balance.
What It Activates
Primary: Quads, glutes, core.
Secondary: Shoulder stabilisers, front deltoids, thoracic extensors, and adductors.
Detailed Instructions
Set-Up
Hold the paddle horizontally at shoulder height, arms fully extended, palms facing up or neutral.
Feet shoulder-width apart with toes turned out slightly (30–45 degrees, depending on hip mobility).
Brace your core using 360° breathing, keeping ribs stacked over hips. Avoid flaring ribs forward.
Shift your hips back slightly, then lower straight down by bending your knees.
Keep your chest upright and paddle steady at shoulder height. Look for any balance / alignment feedback from the paddle staying horizontal.
Knees should track over the middle toes, not caving in or pushing excessively outward.
Go as low as mobility allows while maintaining a neutral spine and upright torso. Aim for thighs parallel to the ground or deeper, provided your form stays intact.
Maintain equal pressure through your heels, the balls of your feet, and your big toes (tripod foot position).
Press evenly through your feet to rise, engaging glutes and quads.
Avoid leaning forward or dropping the paddle.
Keep shoulders down and away from your ears.
The paddle should remain parallel to the ground throughout the movement.
RAMP Warm Up Benefits:
Raise:
Elevates heart rate and increases blood flow, especially when used as part of a warm-up circuit.
The isometric hold of the paddle enhances upper-body activation, preparing shoulders for dynamic movements.
Activate:
Engages key muscle groups, including the core, quads, glutes, and anterior deltoid, setting a strong foundation for performance.
Improves scapular stability through isometric shoulder engagement.
Mobilise:
Encourages hip, knee, and ankle mobility through the squat pattern.
Promotes thoracic extension and shoulder mobility by keeping the paddle horizontal.
Potentiate:
Prepares the body for more explosive or loaded movements by reinforcing upright posture and lower-body activation.
Enhances neuromuscular control and balance
