![]() Lower yourself in a controlled manner down and back so that your upper legs are about parallel with the floor.Make sure that you get your quads parallel to the ground, for the full range of motion. Looking straight ahead, keep your back straight and bend at your knees, keeping your heels on the floor.Point your feet slightly outward, not straight ahead. You'll want equal weight distribution throughout each foot during the exercise. Get below the bar and bend your knees slightly. Plant your feet flat on the ground, about shoulder-width apart. ![]() Grasp the bar from underneath, with your hands at a spot that is comfortable, usually about six inches (15cm) from your shoulders. Place the bar below your neck and across your chest, parallel with your clavicle (collar bone). This is a variation on the basic squat, holding the bar in front of you rather than behind you. Try a front squat to work new muscles heads and grips. Do not use too much weight because you can hurt yourself. If you have the option of adjusting the height of the rack, bring it to a level below your shoulders, to about your armpits.
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