Squat with Plate Movers

طريقة الأداء

1. 01To begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
2. 02Hold on to the bar with both hands and lift it off the rack by first pushing with your legs and at the same time straighten your torso.
3. 03Step away from the rack and adopt a wide stance with the toes slightly pointed out, with one foot on the weight plate. Keep your head up at all times. This will be your starting position.
4. 04Begin to slowly lower the bar by bending the knees and hips. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
5. 05Raise the bar as you exhale by pushing the floor with the heels of your feet as you extend the hips and knees.
6. 06At the top of the movement, side step, bringing your feet together on the opposite side of the plate.
7. 07Using your inside foot, push the weight plate, sliding it across the floor to where you were just standing.
8. 08Place your inside foot on the weight plate, adopting a wide stance for the next repetition.

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.
• —Set the bar path over mid-foot and keep it there.
• —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.