Maintain a slight bend in the knee, and push the hips back as you descend (you should feel a light stretch in your hamstrings at the bottom). Focus on hinging at the hip and keeping the back neutral through the entire movement. Unlike a Stiff-Leg Deadlift (where we start from the floor), we will be performing RDLs from the top down. Pick the barbell up (as a conventional deadlift) to the hip. Shins should be close to the bar, similar to the deadlift position. Set up with your feet hip width apart and toes pointed forward. Quad-dominant barbell squat variations (front squat, safety bar squat, etc.) other lower body compound exercises (hack squat machine, leg press, belt squat, goblet squat, etc.)
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That could be a paused high bar squat, front squat, heel elevated goblet squat, close stance leg press, or another quad-dominant squat variation).įor full squat tutorial, see our Extended Video Library or written guides on this movement. If your primary (main) squat is already High-Bar and the program prescribes High-Bar Squats at another time in the week, you may perform them again, but we would recommend considering an alternative variation. If a pause is prescribed, pause at the bottom of the squat for the prescribed duration, focusing on maintaining tension throughout your body as you resist the barbell. Press back up to standing by pushing your feet into the floor and your shoulders back into the bar. Maintaining a fairly upright torso position, descend in a squat until you reach parallel depth (hip crease below top of the knees). The higher bar positioning allows for a more upright torso angle during the squat, placing more emphasis on the quadriceps. Set up for a squat in a high bar position (bar resting on your traps / on top of your shoulders, compared to a traditional low bar squat, where the bar is placed on the shelf of your rear-delts).