BAR­BELL SQUAT

Cycling Plus - - TRAINING CAMP -

“Bar­bell squat is a pro­gres­sion from the goblet squat, with heavy weights, tar­get­ing cy­cling mus­cles, de­vel­op­ing the core and pow­er­ful leg mus­cles,” says Steve Mel­lor, trainer with Free­dom2Train.

1 Rack Back

Po­si­tion the bar­bell high on the back of the shoul­ders, grasp it at the sides, dis­mount the bar from the rack and stand with a shoul­der width stance.

2 Squat Con­trol

Bend your hips back, al­low­ing the knees to bend for­ward. Keep your back straight and knees pointed in the same di­rec­tion as your feet. De­scend un­til thighs are just past par­al­lel to the floor.

3 Rise Again

Ex­tend knees and hips un­til legs are straight to re­turn to up­right. Keep your head fac­ing for­ward, your back straight and feet flat on the floor. Do three sets of five reps.

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