Barbell Bench Squat
Schritt für Schritt
So geht’s
- Start by setting up your barbell on the squat rack at about chest height.
- Stand facing the barbell, move under it and position it across your upper back, slightly below the neck.
- Grasp the barbell with your hands wider than shoulder-width apart, lift it off the rack by straightening your legs, and step back from the rack.
- Stand with your feet shoulder-width apart, toes slightly pointed out. This is your starting position.
- Bend at your hips and knees to lower your body as far as you can (aim for thighs being parallel to the floor), keeping your back straight and chest up. Push your knees out as you lower.
- Push
Überblick
Über diese Übung
The Barbell Bench Squat is a strength-building exercise that primarily targets the lower body muscles including the quadriceps, glutes, and hamstrings. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as the weight can be adjusted according to one's capacity. This exercise is often incorporated into workout routines as it not only improves muscle strength and endurance, but also enhances balance, stability, and overall body coordination.
Coaching-Hinweise
Technik-Tipps
Keep your back straight and chest up throughout the exercise. When you lower your body, your thighs should be parallel to the floor. Avoid leaning too far forward or rounding your back, as this can lead to injuries.
Make sure to control your movement both on the way down and up. A common mistake is to drop quickly and bounce back up. This not only reduces the effectiveness of the exercise, but also increases the risk of injury.
Breathe in as you lower your body, and breathe
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