kneeling jump 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. Start by kneeling on the ground with your feet hip-width apart and your toes pointing forward.
  2. Hold a barbell across your upper back, resting it on your shoulders.
  3. Engage your core and glutes, then explosively jump up into the air, extending your hips and knees.
  4. As you jump, push through your toes and fully extend your ankles, knees, and hips.
  5. Land softly back on the ground, bending your knees to absorb the impact.
  6. Immediately go into the next repetition, repeating the jump squat motion.