Weighted Back Squat
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
455 KCAL |
|
Level
|
intermediate |
Equipment
|
Dumbbell, Adjustable Bench |
Smart Voice
AIi Instructions
- 1. Setup & Core Bracing: Lie securely on a bench or mat holding a single dumbbell with a wide grip orientation, elbow flared appropriately. Retract scapulae and brace core and glutes.
- 2. Eccentric Phase (Full Descent): Lower the dumbbell in a controlled arc until a deep stretch is achieved across the pectoral region.
- 3. Half-Rep Integration: Press the weight halfway up, lower it back down to the stretched bottom position, and then perform a full press to the top to complete one 1.5-rep sequence.
- 4. Concentric Drive & Breathing: Exhale forcefully through the sticking point on the final upward push, avoiding elbow hyperextension at lockout.
Physiological Impact
Caloric Benchmarking
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