Machine: Hammer Strength Ground Base Squat/Lunge
Maintain a neutral head, ideally looking just a few meters ahead on the ground. Depending on your preference, you can choose to look straight ahead. Whatever you do, don’t look up as you will be in full hyper-extension then of the neck. The straighter the back and the head is, the stronger the shoulders will be. Feet should be in the ‘jumping stance’, roughly hip width apart, and the toes facing forwards. Try to pull the ground apart. This will help with locking in your glutes (Figure 1).
Take a deep breath and brace your core. Grip onto the 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).
Using the muscles in your chest, bring the weights together till they are touching. Repeat for as many desired reps. Control the weight coming back down again.
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