Barbell Front Bench Squat
分步讲解
动作要领
- With your palms facing upward, hold the barbell with your elbows pointing forward and the bar resting on your front shoulders, then lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
- Slowly lower your body by bending the knees and hips as if you were to sit back with your buttocks, keeping the back straight and the barbell on the same spot on your shoulders.
- Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees, then raise your body back to the starting position by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips.
概览
关于这个动作
The Barbell Front Bench Squat is a strength-building exercise that primarily targets the quadriceps, glutes, and core, while also engaging the upper body. This exercise is suitable for both beginners and advanced athletes, as it can be easily modified to match individual fitness levels. Individuals may choose to incorporate this exercise into their routine to improve lower body strength, enhance core stability, and promote better body posture.
教练提示
姿势要点
When gripping the bar, your hands should be slightly wider than shoulder-width apart. The barbell should rest on your front shoulders, with your elbows pointing forward and staying high throughout the lift. A common mistake is letting the elbows drop as you squat, which can lead to the barbell rolling and losing control.
Your feet should be shoulder-width apart with your toes slightly pointed out. This helps maintain balance and allows for a deeper squat. Avoid having your feet too narrow or too wide as it can lead to instability and strain on your knees.
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