Machine: Hammer Strength Ground Base Squat/Lunge
Maintain a neutral head, which means ideally looking just a few meters ahead on the ground or look straight ahead. Whatever you do, don’t look up as you will then be in full hyper-extension and this puts a lot of strain on the neck.
The straighter the back is and the more the spine and neck are in line, the stronger the shoulders will be.
Feet should be in the ‘jumping stance’, roughly hip width apart, with toes facing forwards.
Try to pull the ground apart as you stand as this will help with locking in your glutes (Figure 1).
Take a deep breath and brace your core. Grip onto handles and begin to lift the bar, driving through the heels. Aim to keep the angle of your back the same.
To complete the lift, shoulders should finish behind the handles with knees and hips fully locked out (Figure 2).
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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