From the StrongFirst RESILIENT Manual: Assisted Prying Bodyweight Hack Squat
Hold your training partner or e.g. a power rack. Put your feet together and turn your feet out. Open up your knees, lift your heels, and use strength to squat down— pull yourself down.
Keep your body perpendicular to the floor. In the bottom of the HSQ, pry side to side, pull the hips out of the sockets, lengthen our spine. Point your belly button up. Breath in, and ascend with a grunt.
Use as much assistance of the hands as needed both on the way down and up. Use the assistance for balance and keeping the upright position.
“A note of warning should here be sounded, to the effect that, while everyone suffering from rupture, or with tendency to rupture, should be very careful in all exercises, they must be particularly so with leg exercises. These would do well, in fact, to confine their leg movements without weights…” (Hackenschmidt about HSQs).
Keep your body perpendicular to the floor. In the bottom of the HSQ, pry side to side, pull the hips out of the sockets, lengthen our spine. Point your belly button up. Breath in, and ascend with a grunt.
Use as much assistance of the hands as needed both on the way down and up. Use the assistance for balance and keeping the upright position.
“A note of warning should here be sounded, to the effect that, while everyone suffering from rupture, or with tendency to rupture, should be very careful in all exercises, they must be particularly so with leg exercises. These would do well, in fact, to confine their leg movements without weights…” (Hackenschmidt about HSQs).
Keep your body perpendicular to the floor. In the bottom of the HSQ, pry side to side, pull the hips out of the sockets, lengthen our spine. Point your belly button up. Breath in, and ascend with a grunt.
Use as much assistance of the hands as needed both on the way down and up. Use the assistance for balance and keeping the upright position.
“A note of warning should here be sounded, to the effect that, while everyone suffering from rupture, or with tendency to rupture, should be very careful in all exercises, they must be particularly so with leg exercises. These would do well, in fact, to confine their leg movements without weights…” (Hackenschmidt about HSQs).
Keep your body perpendicular to the floor. In the bottom of the HSQ, pry side to side, pull the hips out of the sockets, lengthen our spine. Point your belly button up. Breath in, and ascend with a grunt.
Use as much assistance of the hands as needed both on the way down and up. Use the assistance for balance and keeping the upright position.
“A note of warning should here be sounded, to the effect that, while everyone suffering from rupture, or with tendency to rupture, should be very careful in all exercises, they must be particularly so with leg exercises. These would do well, in fact, to confine their leg movements without weights…” (Hackenschmidt about HSQs).
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