barbell step-up

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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 in front of a bench or step with a barbell resting on your upper back.
  2. Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
  3. Push through your heel and step up onto the bench or step, fully extending your hip and knee.
  4. Pause briefly at the top, then lower yourself back down to the starting position.
  5. Repeat with the opposite leg.
  6. Continue alternating legs for the desired number of repetitions.