动作要领
Set the bar in a rack at upper-chest height and step under it.
Rest the bar on your upper back, gripping it just outside your shoulders.
Stand up to unrack it, step back and set your feet about shoulder width apart.
Brace your core, then bend your hips and knees together to sit down.
Keep your knees tracking over your toes and your chest up.
Descend until your thighs are at least parallel to the floor, if your mobility allows.
Drive up through your whole foot to stand tall again.
要点提示
- Turn your toes slightly out to give your hips room.
- Set the safety arms just below your lowest squat depth.
- Take a big breath and hold it on the way down.
常见错误
- Letting your knees cave inward as you stand up.
- Rising onto your toes or lifting your heels.
- Letting your hips shoot up first, which turns the squat into a good morning.
在 Bulky 中记录 Squat (Barbell)
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。