Freehand Jump Squat

طريقة الأداء

1. 01Cross your arms over your chest.
2. 02With your head up and your back straight, position your feet at shoulder width.
3. 03Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
4. 04Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
5. 05When you touch the floor again, immediately squat down and jump again.
6. 06Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.