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Med all vikt på axlarna tar den här squat-övningen mer på framsidan av låren än i sätesmusklerna. Du måste ha en superstark core för att skivstången och din bröstkorg inte ska falla framåt. Lär dig hur man gör med tips från Nike Master Trainer Joe Holder. 1. Stå framför en skivstång som ligger i brösthöjd. 2. Om du är nybörjare eller har begränsad rörlighet i axlarna greppar du stången med korslagda armar (sträck ut armarna under stången så att den vilar över axlarna och korsa sedan armarna över stången så att handflatorna vilar på motsatt sidas axel). Om du har god rörlighet kan du ta ett traditionellt grepp (vila stången på axlarna och böj armarna med armbågarna framåt och uppåt när du försiktigt greppar undersidan av stången med fingertopparna precis utanför axlarna). 3. Lyft av skivstången och ta ett steg bakåt. Placera fötterna parallellt med höfterna (bredare isär om du är stel i höfterna) för att börja. 4. Skjut armbågarna framåt och uppåt, spänn coremusklerna, håll bröstkorgen upphöjd, tryck ner fötterna i golvet och gå ner i en squat tills höfterna är lägre än knäna. 5. Tryck ner genom fötterna för att återgå till startpositionen. Det är en repetition. 6. Upprepa. ### NTC Premium utan kostnad Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig aktiv och hälsosam. [Hämta](https://smart.link/5deaab27fce3c)  ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig aktiv och hälsosam. 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