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운동 라이브러리
Barbell Full Squat (Back Pov)
The full-depth barbell back squat filmed from behind, the same lift with a rear view that highlights bar placement, spinal position, and symmetrical hip drive.
하체바벨Squat
주동근
대퇴사두둔근
협응근
내전근햄스트링척추기립근코어
장비
바벨
패턴
Squat
준비 자세
- 01Rack the bar evenly across the upper back with both hands equidistant from center.
- 02Squeeze the shoulder blades together to build a stable shelf.
- 03Unrack and step back with two even steps into your stance.
- 04Set the feet symmetrically, toes slightly out.
수행
- 01Brace hard and begin the descent by sitting between the hips.
- 02Push both knees out evenly as you sink below parallel.
- 03Keep the hips centered under the bar at the bottom.
- 04Drive up with both legs evenly until you stand tall.
체크포인트
- -Bar sits level across the back; neither side rides higher.
- -Hips descend and rise without shifting left or right.
- -Both knees travel out at the same angle.
- -Upper back stays tight so the bar does not roll.
흔한 실수
- -Shifting weight onto one leg out of the hole.
- -Setting an uneven grip or bar position that tilts the load.
- -Letting one knee cave while the other tracks correctly.
- -Walking the bar out with too many drifting steps.
프로그래밍 노트
- -Program it exactly as a full squat: 3 to 5 sets of 3 to 6 reps for strength work.
- -Film yourself from behind periodically to audit hip shift and bar tilt.
- -Use lighter technique sets if the rear view reveals asymmetries to correct.