라이브러리로시작 
끝 
운동 라이브러리
Barbell Speed Squat
A back squat performed with lighter weight and maximal concentric speed to build explosive leg power.
하체바벨Squat
주동근
대퇴사두대둔근
협응근
햄스트링내전근척추기립근
장비
바벨
패턴
Squat
준비 자세
- 01Set the bar on the upper traps in a rack.
- 02Grip the bar just outside the shoulders.
- 03Unrack and step back to a shoulder-width stance.
- 04Brace the trunk hard before every rep.
수행
- 01Squat down under control to at least parallel.
- 02Reverse without pausing at the bottom.
- 03Drive up as fast as possible.
- 04Reset the brace and repeat with maximal intent.
체크포인트
- -The bar accelerates all the way up on every rep.
- -Depth reaches parallel despite the faster tempo.
- -The heels stay planted through the explosive drive.
- -The torso angle stays constant between reps.
흔한 실수
- -Cutting depth to move the bar faster.
- -Loading too heavy, which kills bar speed.
- -Losing the brace between fast reps.
- -Dive-bombing the descent instead of controlling it.
프로그래밍 노트
- -Use 6 to 10 sets of 2 to 3 reps at 50 to 70 percent.
- -End the set when bar speed visibly drops.
- -Rest 60 to 90 seconds; quality of speed beats volume.