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운동 라이브러리
Barbell High Bar Squat
A squat with the bar on the upper traps, keeping the torso upright and biasing the quadriceps more than a low bar position.
하체바벨Squat
주동근
대퇴사두둔근
협응근
내전근척추기립근햄스트링코어
장비
바벨
패턴
Squat
준비 자세
- 01Set the bar at upper chest height in the rack.
- 02Place the bar on the shelf of the upper traps, above the rear delts.
- 03Grip the bar close enough to keep the upper back tight, elbows pointing down.
- 04Step back into a roughly shoulder-width stance with toes slightly out.
수행
- 01Take a big breath and brace before each descent.
- 02Bend the knees and hips together, keeping the torso relatively upright.
- 03Squat to at least parallel, ideally deeper, with knees tracking over the toes.
- 04Drive up through the whole foot and stand tall without the hips shooting back.
체크포인트
- -Bar stays balanced over the middle of the foot.
- -Torso angle stays more vertical than a low bar squat.
- -Knees travel forward and out in line with the toes.
- -Depth is consistent from the first rep to the last.
흔한 실수
- -Letting the hips rise first and turning the rep into a good morning.
- -Placing the bar on the neck instead of the trap shelf.
- -Cutting depth as the weight gets heavy.
- -Losing the brace at the bottom of the rep.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 8 reps for strength work.
- -Use 3 to 4 sets of 6 to 10 reps when quad hypertrophy is the goal.
- -Requires more ankle mobility than low bar; elevate the heels slightly if depth is limited.