- Muscle group: Hip
- Type of exercises: Basic
- Additional muscles: Calves, Quads, lower back, Shoulders, Forearms, Abs, Trapezoid, Buttocks
- Type of exercise: Power
- Equipment: Rod
- Difficulty level: Professional
Jerk rod (bar at knee level) — technique exercises:
- Take a simple rod, one-way or grip lock. Feet on the hips, socks unfolded. Knees slightly bent, torso tilted forward. Spine straight, head looking forward. Raise the fretboard to the knees. This will be your initial position.
- Sudden jerk bring the bar up and squatting at the same time, in order to mitigate the acceleration of the rod.
- During the post squat chest forward so that it was classified. Perform the bench press bar over head. Your arms should be fully extended.
- Return to starting position, lowering the barbell to knee level. Control the rod throughout the overall exercise.
exercises for the legs exercises for thighs exercises with a barbell
- Muscle group: Hip
- Type of exercises: Basic
- Additional muscles: Calves, Quads, lower back, Shoulders, Forearms, Abs, Trapezoid, Buttocks
- Type of exercise: Power
- Equipment: Rod
- Difficulty level: Professional