Squats! To optimize quad recruitment & make up for a lack in ankle flexibility, (Dorsiflexion deficit), place heels in a position of slight elevation (perhaps on top of two small 2.5/5 pound plates).. Push feet/heels downward and create tension before the movement even starts; try to push the ground downward rather than focusing on coming down then standing back up. Use the hamstrings to pull your lower body down, and when you reach the maximum stretch (lowest point) in the movement, briefly pause to create tension in the working muscles (quads & glutes), then focus on pushing the ground down as hard as possible & drive upwards. Refrain from bouncing or using momentum/inertia/stretch-shortening when coming from the bottom of the movement; always initiate by creating tension before ascending into the concentric phase. Maintain neutral spine throughout, and utilize a slow & controlled negative/eccentric phase. To maintain constant tension, DO NOT pause at the top of the movement; go straight into a controlled descent while still continuing to focus on shoving the ground downward. #ifbb #ifbbpro #physique #fit #legs #legday #lowerbody #aesthetics #muscle #cut #shredded #fitness #active #dedicated #focused #motivated #unwavering #discipline #willpower #strength #power #presence #awareness #lifestyle #passion #love
Posted on: Sun, 10 Aug 2014 23:02:31 +0000
Trending Topics
Recently Viewed Topics
© 2015