barbell rack pull

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Oberschenkel glutes barbell hamstrings lower back

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Set up a barbell on a rack at knee height.
  2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
  3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
  4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
  5. Lower the barbell back down to the starting position by bending at the hips and knees.
  6. Repeat for the desired number of repetitions.