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Front Squat |
Preparation
Position barbell in front of shoulders.
Cross arms and place hands on top of barbell with upper arms parallel to the floor.
Movement
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed in the same direction as feet.
Descend until thighs are just past parallel.
Extend knees and hips until legs are straight. Return and repeat.
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| Zercher Squat |
Preparation
Lift the bar up so that it is resting on your forearms.
Movement
Squat down, keeping back straight, hands close to body, and knees pointed same direction as feet. Descend until thighs are near parallel.
Hold for a count then return and repeat.
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| Sumo Squat |
Preparation
Position the barbell high at the back of the shoulders
Stand with feet wider than shoulder-width apart and your toes slightly turned out.
Movement
Push your hips back and squat down, keeping your chest up and knees out.
Return to starting position. repeat.
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| Back Squat |
Preparation
position bar high on back of shoulders and grasp barbell at sides. Stand with feet shoulder width apart.
Movement
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
Descend until thighs are just past parallel to the floor.
Extend knees and hips until legs are straight. return and repeat.
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| Overhead Squat |
Preparation
Stand with feet shoulder width apart.
Maintain bar behind head with arms extended.
Movement
Descend until knees and hips are fully bent or until thighs are just past parallel to floor.