How to train the quadriceps with power racks

On this articles, we you help you to find out how to improve your muscles with power racks (click here to see top 5 best power rack 2015) on different positions.

Squat with Bar

  • ¬†Main muscle worked: Quadriceps
  • Other Muscles: Calves, Glutes, Muscles Hamstring, Lower Back
  1. For safety reasons, it is preferable to perform this exercise using a squat rack.

To start, first, raise the bar on the cage, just below shoulder level. Once chosen the right height and the loaded bar, put yourself under the bar and place it on your shoulders (just below the neck).

  1. Hold the bar with both hands and lift it from the squat cage by pushing with the legs and chest by straightening at the same time.
  2. Move away from the cage and put your feet at an average width of shoulders, toes pointed slightly outward. Raises its head throughout the exercise and maintain a straight back. This will be your starting position.
  3. Begin to slowly lower the bar by bending your knees and doing a squat with thighs, keeping your head straight. Continue to descend until the angle between the upper legs and the calves is slightly less than 90 degrees. Inspire while performing this part of the movement.
  4. Changing the bar exhaling and pushing the heels on the ground, then you fold your legs again and return to the starting position.
  5. Repeat steps 4 through 6, the recommended number of times.

Warning: This is not an exercise to be taken lightly. If you have back problems, you can replace this exercise with dumbbell squat or leg press. If you do not have back problems, make sure that you adopt the right position and never back camber forward, as this can cause back injuries.

Also careful with the weight used and, if in doubt, use less weight. The squat exercise is a very safe, but only if done correctly.

Full Squat with Bar

  • Main muscle worked: Quadriceps
  • Other Muscles: Calves, Glutes, Muscles Hamstring, Lower Back
  1. For safety reasons, it is preferable to perform this exercise using a squat rack. To start, first, raise the bar on the cage, just above shoulder level. Once chosen the right height and the loaded bar, put yourself under the bar and place it on your shoulders (just below the neck).
  1. Hold the bar with both hands and lift it from the squat cage by pushing with the legs and chest by straightening the same time.
  2. Move away from the cage and position your feet at an average width of shoulders, toes pointed slightly outward. Raises its head throughout the exercise and maintain a straight back. This will be your starting position.
  3. Begin to slowly lower the bar by bending your knees and doing a squat with thighs, keeping your head straight. Continue down until the hamstrings are above the calves. Inspire while performing this part of the movement.
  4. Changing the bar exhaling and pushing the heel or middle of the foot to the ground, then you fold your legs and stretch it thighs and back to the starting position.
  5. Repeat steps 4 through 6, the recommended number of times.

This type of squat allows greater range of motion and allows the torso to maintain a more upright position than other types of squats, because of the position of the foot and the top position of the bar.

Squats in Tight Position

  • Main muscle worked: Quadriceps
  • Related muscles: Calves, Glutes, Muscles Hamstring, Lower Back
  1. Follow the first step mentioned above.
  2. Hold the bar with both hands and lift it from the squat cage by pushing with the legs and chest by straightening the same time.
  3. Push up the cage and position your legs using a clamped position, the width is less than shoulder width, foot pointed slightly outward. The feet should be at a distance of 8 to 15 cm. Raise its head throughout the year (if you look down, you will lose the balance) and stand back straight. This will be your starting position.
  4. Begin to slowly lower the bar by bending your knees and doing a squat with thighs, keeping your head straight. Continue to descend until the angle between the upper legs and the calves is slightly less than 90 degrees. Inspire while performing this part of the movement.
  5. Changing the bar exhaling and pushing the heels on the ground, then you fold your legs again and return to the starting position.
  6. Repeat steps 4 through 6, the recommended number of times.

Tip: If you are doing the exercise correctly, the front knee should be an imaginary straight line, perpendicular to your toes. If your knees are passed the imaginary line (if they have exceeded your toes), it means you exert pressure on the knees and the exercise is not done properly.

Warning: This is not an exercise to be taken lightly. If you have back problems, you can replace this exercise with dumbbell squat or leg press. If you do not have back problems, make sure that you adopt the right position and never back camber forward, as this can cause back injuries.

 

Post Author: John Snow

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