Barbell Clean-grip Front Squat
分步讲解
动作要领
- Remove the barbell from the rack by pushing up and slightly back, then take one or two steps back to clear the rack; stand with your feet shoulder-width apart, toes slightly pointed out, and make sure the barbell is resting on the front of your shoulders, with your elbows pointing forward and up.
- Slowly lower your body into a squat, keeping your chest up and your back straight, by pushing your hips back and bending your knees; continue down until your thighs are parallel with the floor or lower if you can.
- Pause briefly at the bottom of the squat, then push through your heels to drive your body back up to the starting position, keeping your elbows up throughout the movement to ensure the bar
概览
关于这个动作
The Barbell Clean-grip Front Squat is a comprehensive exercise that targets several muscle groups, including the quads, hamstrings, glutes, and core, offering a great strength and endurance workout. It's suitable for both beginners and advanced fitness enthusiasts due to its adjustable weight intensity. Individuals may opt for this exercise to improve their lower body strength, enhance core stability, and promote better posture.
教练提示
姿势要点
Hold the barbell with a clean grip, meaning your fingers should be under the barbell and your elbows pointing forward. This allows for better control and stability. Avoid letting your elbows drop during the exercise as this can cause the bar to roll and put pressure on your wrists and shoulders.
Aim to lower your body until your thighs are at least parallel to the floor. This ensures that you're engaging your quadriceps, hamstrings, and glutes effectively. A common mistake is not squatting low enough, which can limit the benefits of the exercise.
Inhale as you lower your body and exhale as you push back up
继续探索
相似动作。
主要肌肉相同，器械匹配的优先显示。