barbell jefferson squat

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Oberschenkel glutes barbell quadriceps hamstrings calves

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
  3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
  4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
  5. Push through your heels to stand back up to the starting position.
  6. Repeat the movement, alternating your forward and back foot with each repetition.