Instructions
Preparation
- Place pin on lightest weight. Place belt around waist. Pull
cable from pulley and attach to front of belt. Step onto platform
and grasp pole. Squat or sit on platform and select desired weight.
Stand with feet shoulder width or wider to each side of cable.
Place both hands on pole at waist height.
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Execution
- Squat down by bending knees forward slightly while allowing
hips to bend back behind, keeping back straight and knees pointed
same direction as feet. Descend until thighs are just past parallel
to floor. Squat up by extending knees and hips until legs are
straight. Return and repeat.
Comments
- Keep head facing forward, back straight, chest high, and
feet flat on surface; equal distribution of weight through forefoot
and heel. Knees should point same direction as feet throughout
movement. When finished, squat or sit and place pin into lightest
weight setting. Step off of platform and unclip cable from belt.
Also known as Pole Squat. Instead of holding onto pole
for balance (as shown), arms can be extended forward without
contact with pole. See Squat
Analysis. Also see similar exercise: Weighted
Squat.
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Classification
Muscles
Target
Synergists
Dynamic
Stabilizers
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