This exercise is almost identical to the normal squat. The difference is the 2-second pause in the lower position and the position of the barbell, which is on the upper section of the trapezius muscles. This makes the exercise more difficult as it takes the stretch-shortening cycle out of the exercise and you work exclusively from the muscles. The focus is more on the thigh thanks to the position
Exercise
Highbar Tempo Paused Squat
Type: Universal
Rest: 300s
Equipment: Langhantel
Tutorial
1
Place a barbell on a squat rack. Position the barbell centered on the upper part of the trapezius and hold it with both hands. Lift the barbell out of the squat rack and take a step away. Stand with your feet shoulder-width apart and point your toes slightly outwards.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and knees. Go down until your thighs are approximately parallel to the floor. Your back remains straight. Breathe in and hold the position for 2 seconds.
3
Powerfully push your bottom upwards by fully extending your hips and knees and straightening your upper body. You are now standing completely upright again. Exhale as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that your shoulders are slightly back and that the barbell is resting on your neck muscles. Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels.
Once you have found a stable stance, "screw" your feet outwards into the floor. Your feet remain in the same position, but the tips of your toes are pulled outwards as if you were "tearing" the floor. This will automatically keep your hips stable.
As you go down, push your knees forward in a line over your feet (i.e. slightly outwards). Go down until your thighs are approximately parallel to the floor. You can also go down lower as long as your lower back remains straight. If your back is already rounded, don't go down so low. Try not to bend your upper body too far forward as you go down.
Muscle groups
Primary
Thigh (quadriceps)
Secondary
Gluteus
Tertiary
—
Equipment
Barbell
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
