![]() Begin with your back flat (not rounded) and spine in a neutral position, then explosively extend your hips and knees to stand up with the weight, pulling the bar up the backs of your legs.Your palms can either be both facing forward or staggered so that one faces forward and the other faces back-whichever you prefer. Bend your knees and hips to lower yourself and grasp the bar with a shoulder-width grip.Assume a shoulder-width stance with a barbell sitting on the floor behind you.This also means there's more emphasis on the quads and less on the hamstrings and glutes-just like the leg press. Because the barbell is behind you, your center of gravity shifts back, causing less stress on the lower back. ![]() If you haven't tried this exercise, you'll be glad to add it to your repertoire for numerous reasons. ![]() Whatever the reason, I have the perfect alternative: the barbell hack squat. Or, maybe you're tired of waiting for the only leg press in your gym to free up. You may train at home and not have access to this machine. We want to keep this in mind when we're making a swap for an exercise that elicits a similar result. The main movement on the leg press happens at the knees, which makes the quads the target muscle group. With the leg press machine, your hips start at a 90-degree angle that decreases throughout the movement, which means there is little extension at the hips and therefore you have limited ham and glute recruitment. Leg Press: Shortcut to Shred, Weeks 4-6, Day 2 The Swap: Barbell Hack Squat
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