rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
41 lines
1.2 KiB
Markdown
41 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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- **Defaults:** 4 × 6 weighted
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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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