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  • same thing we just got through doing except now there's a bar

  • okay so take your grip nice and tight

  • thumbs on top at the bar this allows you to keep your wrist straight

  • and keep the weight of your wrist and elbow all over it on your back

  • okay going to the bar the barcy its

  • right below that bone

  • just exactly like their and this is what keeps the bar in position elbows up

  • good when you take your elbows and shove them up you form a little shelf

  • the post the rear deltoid here will contract and it will make

  • a little place that traps the bar between that bone

  • in this muscle belly right back your stand-up and step back

  • good take the same stance that you just pay it

  • looks pretty good who's out about like that

  • okay everything's the same the only thing different is

  • Mees go out without your elbows pushing them out

  • so you have to think about that okay you have to make your knees track out:

  • in that straight line over your toes that you did earlier

  • into we're not gonna stop okay so

  • look at the floor like a great big breath and swap

  • don't lift your chest

  • drive up your hips that's the movement right there

  • again

  • yep drive is what you're concentrating on at sid

  • rack excellent okay

  • take a big breath and squat good

  • again to 3

  • stop just a sec you have a tendency to be a little bit overextended

  • so heightened good heighten your good again

  • two more looks better I want you to keep your back

  • hi right there like this squish it all together big breath

  • last one okay good rack

  • don't stop at the bar

  • good three

  • yet just exactly like that

  • annual bit deeper bit deeper than that

  • to good squad 3 remember in the hip drive not the chest

  • here drive bracket thank

  • your great big giant breast

  • squat good

  • exactly right to little more knees forward in their

  • we want a nice that's the position 3 nice balance position at the bottom for

  • now there's a little paws at the bottom just bounce

  • that's the way it all look be one more last ballots out of the whole

  • eyeballs on the ground great big breath

  • and hold just exactly right

  • good to 3

  • elbows a keep

  • everything tight under the bar. our last one five

  • okay

  • you are going to try to lead with your chest this is not a front squat

  • okay lead with this don't raise the S

  • raise their big breath drive your asset

  • that was much better again drive your butt

  • that's the movement good lead with your butt

  • driver to foreign last one drive hips

  • good racket

same thing we just got through doing except now there's a bar

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B1 中級 美國腔

槓下蹲|槓下蹲--開始力量訓練法 (The Squat | Under the Bar - Starting Strength Method)

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    徐在在 發佈於 2021 年 01 月 14 日
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