Saturday, May 18, 2024

Barbell squat with plate slide

IntermediateBarbell squat with plate slide

The barbell squat with plate slide is a great total-leg and hip exercise that can help you gain strength and develop your muscles. This exercise primarily targets the quadriceps, but also works the adductors and abductors. The plate slide allows for an additional range of motion and activation of the hip muscles. While this exercise is great for developing your muscles, it is best done with lighter weights as opposed to heavy loads. It is important to use proper form and technique when performing this exercise to ensure accuracy and safety. Doing this exercise regularly can help you build strength and improve your overall leg and hip development.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Other

Benefits Of This Exercise

  • The barbell squat with plate slide is a great total-leg and hip exercise that can help you gain strength and develop your muscles.
  • The plate slide allows for an additional range of motion and activation of the hip muscles.
  • This exercise primarily targets the quadriceps, while also working the adductors and abductors.
  • Lighter weights are recommended for this exercise, rather than heavy loads.
  • Using proper form and technique is important for accuracy and safety.
  • Doing this exercise regularly can help build strength and improve leg and hip development.
  • This exercise can help build and strengthen the quadriceps.
  • The extra hip work may help improve squat form.

Step by Step Instructions For Barbell squat with plate slide

  1. Set the bar on a rack just below shoulder level.
  2. Position a weight plate on the ground a couple feet back from the rack.
  3. Step under the bar and place the back of your shoulders across it.
  4. Hold on to the bar with both hands and lift it off the rack by pushing with your legs and straightening your torso.
  5. Step away from the rack and adopt a wide stance with toes slightly pointed out, placing one foot on the weight plate.
  6. Keep your head up and maintain this position as your starting point.
  7. Slowly lower the bar by bending your knees and hips.
  8. Continue lowering until the angle between your upper leg and calves is slightly less than 90 degrees.
  9. Exhale and raise the bar by pushing the floor with the heels of your feet, extending your hips and knees.
  10. At the top of the movement, side step, bringing your feet together on the opposite side of the weight plate.
  11. Using your inside foot, push the weight plate and slide it across the floor to where you were just standing.
  12. Place your inside foot on the weight plate, adopting a wide stance for the next repetition.
  13. Repeat the exercise for the desired number of repetitions.

Warm Up Tips

  1. Set the bar on a rack just below shoulder level.
  2. Place a weight plate on the ground a couple feet back from the rack.
  3. Step under the bar and position it across the back of your shoulders.
  4. Hold onto the bar with both hands and lift it off the rack by pushing with your legs.
  5. Take a step away from the rack and adopt a wide stance with toes slightly pointed out.
  6. Keep your head up throughout the exercise.
  7. Slowly lower the bar by bending the knees and hips.
  8. Lower until the angle between your upper leg and calves is slightly less than 90 degrees.
  9. Raise the bar as you exhale by pushing with your heels and extending the hips and knees.
  10. At the top of the movement, side step and bring your feet together on the opposite side of the weight plate.
  11. Using your inside foot, push the weight plate and slide it across the floor.
  12. Place your inside foot on the weight plate and adopt a wide stance for the next repetition.

Barbell squat with plate slide Safety Tips

  1. Ensure that the barbell is set at the appropriate height on the rack before starting the exercise.
  2. Always use proper form and technique when lifting the barbell off the rack to avoid straining your back or shoulders.
  3. Maintain a wide stance with your toes slightly pointed out to ensure stability and balance throughout the exercise.
  4. Lower the barbell slowly and controlled, making sure to maintain a slight angle between your upper leg and calves.
  5. Exhale as you raise the barbell, using your heels to push the floor and extending your hips and knees.
  6. Be cautious when side stepping after reaching the top of the movement, ensuring that you maintain balance and control.
  7. Use your inside foot to push the weight plate across the floor, keeping your movements smooth and controlled.
  8. Always adopt a wide stance when placing your foot on the weight plate for the next repetition to maintain stability.

Remember to start with lighter weights and gradually increase as you become more comfortable and confident with the exercise. It is also important to listen to your body and not push yourself too hard, as this can lead to injuries.

Incorporating Into Other Workouts

One way to incorporate the barbell squat with plate slide into your workouts is to include it as a leg exercise in your strength training routine. Here is a suggested workout plan: 1. Warm up: Start with a few minutes of light cardio, such as jogging or cycling, to get your blood flowing and warm up your muscles. 2. Squat with plate slide: Perform 3 sets of 8-12 repetitions of the barbell squat with plate slide. Start with a lighter weight that challenges you but allows you to maintain proper form. Focus on lowering down slowly and pushing through your heels to raise the barbell back up. Rest for 1-2 minutes between sets. 3. Leg press: Move on to the leg press machine and do 3 sets of 10-15 repetitions. Adjust the weight to a challenging but manageable level. Push the weight away from you using your legs and keep your back flat against the backrest. Rest for 1-2 minutes between sets. 4. Lunges: Stand with your feet hip-width apart and take a big step forward with your right foot, lowering your body into a lunge position. Push through your right heel to return to the starting position, then repeat on the left side. Do 3 sets of 12-15 lunges on each leg. Rest for 1-2 minutes between sets. 5. Leg extensions: Sit on a leg extension machine and adjust the weight to a level that challenges you. Extend your

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