라이브러리로시작 
끝 
운동 라이브러리
Barbell Low Bar Squat
A squat with the bar set lower across the rear delts, allowing more hip hinge and heavier loads by leaning on the glutes and posterior chain.
하체바벨Squat
주동근
둔근대퇴사두
협응근
햄스트링척추기립근내전근코어
장비
바벨
패턴
Squat
준비 자세
- 01Set the bar just below upper chest height in the rack.
- 02Place the bar across the rear delts, below the spine of the shoulder blade.
- 03Squeeze the shoulder blades together to build a muscular shelf, wrists straight or slightly extended.
- 04Step back into a stance slightly wider than shoulder width with toes out.
수행
- 01Breathe and brace hard before each rep.
- 02Break at the hips and knees together, letting the torso incline forward more than a high bar squat.
- 03Descend until the hip crease is just below the top of the knee.
- 04Drive the hips up and forward while keeping the bar over the middle of the foot.
체크포인트
- -Bar stays over midfoot for the entire rep.
- -Back angle is set early and stays constant through the descent.
- -Knees are shoved out in line with the toes.
- -Hips and chest rise together out of the hole.
흔한 실수
- -Letting the bar slide down the back from a loose upper-back shelf.
- -Turning the rep into a good morning by raising the hips first.
- -Overextending the wrists and carrying the bar in the hands.
- -Cutting depth just above parallel.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps; this variation suits heavy strength work best.
- -Most lifters move 5 to 10 percent more weight than their high bar squat.
- -Requires good shoulder mobility; widen the grip if the elbows or shoulders complain.