rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
40 lines
1.2 KiB
Markdown
40 lines
1.2 KiB
Markdown
# Barbell Squat
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The barbell back squat — bar across the upper back, sit down between the
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heels, stand back up.
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- **Category:** Main circuit
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- **Type:** Free-weight compound squat
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- **Targets:** Quadriceps, glutes, adductors, trunk
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- **Prescription:** 4 × 6–8
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## Setup
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Set the bar on your upper traps (not the neck), hands just outside the
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shoulders, and step back from the rack. Feet shoulder-width, toes slightly
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out, brace before every rep.
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## Execution
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1. Sit down and back — hips and knees bend together, chest stays up.
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2. Descend until the thighs reach at least parallel, knees tracking over
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the toes.
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3. Drive the floor apart and stand back up to full lockout.
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## Cues
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- Big breath and brace at the top; exhale at the finish.
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- The bar stays over mid-foot — watch the sideways bar path, not the mirror.
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- Elbows down under the bar, not flared behind it.
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## Common Mistakes
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- Knees caving inward out of the bottom.
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- Heels lifting — weight drifting onto the toes.
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- Chest collapsing forward into a good-morning.
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## Progression
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Master the Bodyweight Squat and Goblet Squat first; add weight in small
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jumps only while depth and knee tracking hold.
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