barbell overhead squat

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Oberschenkel quads barbell glutes 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 a wide grip, positioning it overhead with your arms fully extended.
  3. Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes.
  4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.