Barbell Shoulder Squat

The benefits of barbell squats: a classic movement to exercise the quadriceps muscles of the thighs

Barbell Full Squat is a classic exercise for exercising the quadriceps muscles of the thighs and is a free squat. Barbell squats are divided into behind-the-neck barbell squats, front-of-neck barbell squats, and supported barbell squats. Generally, squat with a barbell behind the neck, which is safer and carries more weight.

Target exercise area: quadriceps (also involves biceps femoris and gluteus maximus)

It is the only training movement that can fully stimulate the four areas of the quadriceps, and only requires appropriate intensity to maximize muscle development. During squatting and staying at the lowest point, the rectus femoris and medial head exert force and control the bending degree of each joint. During the entire ascent, the three muscles of the lateral head, rectus femoris and medial head exert force. And use the assistance of the tibialis muscle to complete the entire movement.

Grow your quadriceps. This exercise is somewhat difficult, but very effective, especially before a game. It is an essential action for isolating the quadriceps.

Action: Stand on the incline squat machine, press your shoulders against the shoulder rest, hold the handle, and keep your feet naturally separated and slightly narrower than your shoulders. Unlock the safety handle on the incline squat machine, bend your knees and squat, use your quadriceps to stand up until your legs are straight, pause, and repeat.

Key points: When practicing with an incline squat machine, change the position of your feet to exercise the part

The bit changes accordingly. During exercise, the angle between the upper and lower legs is less than 90 degrees to be effective. The center of gravity of the body is behind the heels and the feet are stood a little forward to ensure that the quadriceps muscles are fully exercised. In order to maintain the tension of the quadriceps and improve the quality of training, when standing up, do not fully straighten your legs, and do not lock the knee joints and maintain a slightly bent state.