Proper Positioning
In the ready position, begin with the legs about shoulder width apart or in accordance with comfort
Use an overhand grip slightly wider than shoulder-width apart or in accordance with comfort
Place the bar on the trapezius
Lift the bar off the safety rack
Retract the shoulder blades while simultaneously opening the chest
Pull the bar into the body
Flex the hips and knees
Proper Technique
Eccentric - Descend
Inhale on the downward phase of the movement
Breathe with the stomach, contracting the abs which will help brace the core. (create a 'fat' or bloated-like appearance)
With a weightlifting belt on, inhale with the stomach, pressing against the belt
As the hips lower, bend the knees while maintaining a natural arch in the lower back
Lower until hamstrings are parallel to the ground. With higher mobility, comes greater ROM, thus executing passed parallel
Concentric - Ascend
Exhale on the upward phase of the movement (may hold your breath in if more comfortable and exhale at the end of the rep)
Slowly begin to straighten the legs by pushing through the heels
Maintain a neutral lower back, with the chest out
Return to starting position and flex the glutes, aligning the hips to safely proceed to the next repetition
Essential Tips
There are individual differences in the way our insertions at the femoral head lie, therefore, manage accordingly. Stances are either wider or narrower, depending on comfort and range of motion
Toes may also be pointed at a 20 to 30-degree angle or straight forward, again, in accordance with comfort
Feet closer to the body will help isolate the quadricep muscles, and feet further away from the body will help isolate the hamstrings and glutes
Feet in a narrower stance and closer to the body will help isolate the outside quad, whereas, a wider feet stance will help isolate the inner quad
Avoid collapsing the knees inward
Keep the whole foot firmly on the ground
Do not have a loose grip
Avoid breathing solely with the chest
Do not lean over at the hips overusing the lower back, decrease the weight if this occurs
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