barbell thruster

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Schultern delts barbell quadriceps glutes hamstrings

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 standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
  2. Lower into a squat position by bending your knees and pushing your hips back.
  3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
  4. Lower the barbell back to shoulder height as you lower back into the squat position.
  5. Repeat for the desired number of repetitions.