Barbell Back 1/4 Squat Depth

Описание: Recommended tempo: 3:0:1:0
Tempo reads as 3 secs. down, 1 sec. up.

Cues:
-Rest bar on upper traps. Grip bar about shoulder width and keep elbows under the bar pointing down toward floor throughout movement.

-Start with feet about shoulder width apart with feet forward or a slight turn out between 5-20 degrees if needed.
-Stand tall with head, shoulders, hips and ankles stacked over top of one another.

-Eagle claw your feet to the ground ensuring good foot contact with even weight distribution through the entire soles of your feet. Think about corkscrewing your feet into the ground. Maintain this throughout the movement.
-Be sure to set your core before initiating movement.

-Initiate movement by allowing the knees to flex and thinking of pulling yourself toward the ground.
-Keep head and spine neutral and torso tall throughout movement imagining space between your spinal vertebrae.

-Lower yourself about a quarter to one third of the distance of a full range squat, making sure that your feet maintain full contact with the ground and your head and spine remain neutral.
-From lowered position drive through the floor with your feet, straightening your legs and squeezing your hips back under your shoulders and head.