Jet Squat Chest
Reps10 times
Calories burned36 kcal
LevelProfessional
Changing duration and load is available in our application
Place the bar on your deltoid muscles so that it lightly touches your neck as shown. Feet directly under the hips. Bend your knees without pulling your pelvis back. The downward movement is slow, the upward push is powerful and sharp. Push with your feet to create enough speed and power to lift the barbell. Remember to keep your head back so as not to interfere with the movement of the bar. Now place your feet in the receiving position. The knees are symmetrically bent, the feet are at a wider distance from each other. Do a squat. Hands fix the bar above the head. Keep the bar in line with your feet, chest forward, head up. Return to starting position. Gently lower the barbell to the floor.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Start position
Place the bar on the deltoids so it lightly touches the neck.
02
Stance
Set the feet directly under the hips and bend the knees without pushing the hips back.
03
Drive
Dip slowly, then drive the legs up powerfully and sharply.
04
Press
Move the head back and launch the bar overhead.
05
Squat
Set the feet in the receiving position and squat down while holding the bar overhead.
06
Return
Stand up with the bar in line with the feet, then return to the start and lower the weight.
Variants
Beginner
Learn the movement with a light bar and a shallow squat.
Middle
Work with a moderate weight, controlling the squat under the bar.
Professional
Use a heavy weight and full squat depth for maximum power.
Which muscles are working
The main load falls on the quads, shoulders, glutes and triceps.
Benefits of the exercise
Strength
Builds leg, shoulder and core power.
Balance
Trains stability and flexibility in a deep squat.
Simply
Requires a high level of preparation.
Contraindications
Acute knee, shoulder or back pain.
Insufficient mobility for a deep squat.
Lower back problems when lifting.
Recommendations
Power
Do 3–4 sets of 3–5 reps with full rest.
Mobility
Work on ankle and hip flexibility for a safe squat.
