- Measure your shoulders against the bar to make sure you're even. Throw your shoulders under the bar. The bar should be digging into your neck slightly.
- Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to a standing position.
- Position yourself in the hack squat machine with your back against the pad and shoulders under the shoulder pads.
- Place feet shoulder-width apart on the platform. Keep your back straight, and slowly lower into a squat position.
- Press through your heels to return to the starting position, keeping your core engaged. Repeat for desired reps and sets.
- Take a shoulder width, double overhand or mixed grip.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
- 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.
показано 21 до 24 из 568 Результаты