Exercícios Barbell Quad

Barbell Squat
Stand with your feet shoulder-width apart. Maintain the natural arch in your back, squeezing your shoulder blades and raising your chest.
Grip the bar across your shoulders and support it on your upper back. Unwrack the bar by straightening your legs, and take a step back.
Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
Raise the bar back to starting position, lift with your legs and exhale at the top.
Barbell Step Up
Begin by standing in front of a sturdy box or bench that is about knee-height, holding a barbell across your upper back and shoulders, using an overhand grip.
Place your right foot on the box and push through the heel to lift your body up and onto the box.
Step back down with your right foot.
Barbell Sumo Deadlift
Stance width can vary with a sumo DL. Some prefer toes near the plates. Others prefer a more narrow stance to get more drive off the floor.
Make sure your arms are inside your legs. The bar should be just over your mid-foot. Flatten your back and push your heels into the floor.
Try to extend your knees and hips simultaneously.
Barbell High Bar Squat
Place the bar on top of your traps.
Push your hips back and break at the knees. Push your elbows forward to keep yourself from getting pitched too far forward.
Aim to get your hamstrings to parallel with the floor.
Push your heels into the floor and squat back to a standing position.

Barbell Squat