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Doordat het gewicht op je schouders rust, train je met deze variatie van de squat meer je dijspieren dan je bilspieren en moet je een ijzersterke core hebben om te voorkomen dat de barbell — samen met jou — voorover dondert. Leer hoe de squat moet met tips van Nike Master Trainer Joe Holder. 1. Ga voor een barbell staan die op borsthoogte in de rack hangt. 2. Ben je een beginner of is de mobiliteit van je schouders beperkt, kies dan voor een cross-grip (strek je armen onder de stang tot deze op je schouders leunt — kruis dan je armen over de stang, met je palmen op de stang aan de kant van de andere schouder). Zijn je schouders mobieler, kies dan voor de traditionele grip (laat de stang op je schouders rusten, buig je armen en breng je ellebogen naar voren en omhoog terwijl je de onderkant van de stang vastpakt, je vingers net iets verder dan je schouders). 3. Til de bar van de rack en zet een stap naar achteren, waarbij je je voeten op heupbreedte zet (breder kan als je stijve heupen hebt). Dit is de beginhouding. 4. Breng je ellebogen naar voren en omhoog, span je core aan, hou je borst goed hoog en zet met je voeten druk op de vloer terwijl je squat tot je dijbenen net iets dieper dan parallel aan de vloer zijn. 5. Ga terug naar de beginhouding door vanuit je voeten kracht te zetten. Dat is één rep. 6. Herhaal dit. ### NTC Premium is gratis Laat onze topexperts en -trainers je helpen actief en gezond te blijven, helemaal gratis. [Download](https://smart.link/5deaab27fce3c)  ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. 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