What you’re targeting:
- Quadriceps Strength
- Knee extensor mechanism (patellofemoral joint, patellar tendon/ligament, and quadriceps retinaculum)
- Level of demand (scale of 1-5): 3
- Knee extensor mechanism (patellofemoral joint, patellar tendon/ligament, and quadriceps retinaculum)
- Gluteal musculature
- Lumbopelvic core musculature
- Hamstrings
What you need:
- Barbell and weights
How to perform:
- Position:
- Stand with your feet shoulder width apart
- Do not worry about feet pointing straight forward versus out a little bit. Everyone has different bony anatomy (anthropometrics). Start with what feels comfortable
- Situate barbell on back of shoulders just about at the level of the base of your neck
- The barbell should rest comfortably on your musculature
- Stand with your feet shoulder width apart
- Movement:
- Imagine that you are lowering yourself down into a chair
- Push your hips backward and keep your spine neutral from your head to your pelvis as you lower the weight down
- Push-up through your feet drive your hips back underneath your shoulders
What you should feel:
- Muscle activation in your quadriceps (front of your thighs), and your buttocks (gluteal musculature)
General Guidelines for how many repetitions and how much weight?
- If you are new to weightlifting, I’d suggest by starting by getting comfortable with the movement prior to adding a barbell
- After adding the barbell, you should be able to complete 20 repetitions without significant deviations in form or posture before adding additional weight
- Repetitions:
- Runners are typically instructed to “lift for endurance” by completing 15 to 20 repetitions for each set of an exercise with lighter loads. However, there is evidence to suggest that performing fewer repetitions, with more weight, can also improve endurance performance and decrease injury risk in the endurance athlete.
- Typically repetitions, sets, and rest is established in the following way and these guidelines can be used to develop an understanding of programming
- Selection of the appropriate amount of weight should result in fatigue by the completion of the final 1-2 repetitions of the final 1-2 sets of the exercise. Each subsequent set of an exercise will become progressively harder, so it is important to recognize if you are struggling to complete the final 1-2 repetitions of your first sets if you plan to complete additional sets. If you find that you are fatigued and have additional sets to complete, it is appropriate to decrease the amount weight or repetitions for the remaining sets. Athlete’s should not compromise form for the “completion” of an exercise. It is in the athlete’s best interest to develop a plan—prior to beginning an exercise—that includes a goal for the amount of weight lifted; number of repetitions and sets; and the length of the rest period to facilitate success.