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Squat Swing Ropeflare
Beginner 38 min

Squat Swing Ropeflare

Calories

335 kcal

Equipment

Power Rack, Kettlebell, Suspension Trainer, Battle Rope

Intensity

—

Focus

Quads, Glutes, Rear Delts, Obliques, Cardio/Full Body

Workout Exercises

1

Barbell Back Squat

8 min

Power Rack Quads

Description

A classic lower-body strength lift performed inside a power rack with the barbell on your upper back. Emphasizes knee bend and upright torso control to target the quads while training full-body bracing.

How to perform

  1. Step 1

    Step 1

    Stand inside the power rack with the barbell resting across your upper back, not your neck. Set your feet about shoulder-width with toes slightly out, and brace your core like you’re about to be tapped in the stomach. Keep your chest tall and your gaze straight ahead.

  2. Step 2

    Step 2

    Lower your hips down between your heels until you reach your deepest controlled squat with heels staying planted. Let your knees travel forward in line with your toes while keeping your back neutral and ribs down. Pause briefly at the bottom without relaxing your brace.

  3. Step 3

    Step 3

    Drive up by pushing the floor away and letting your hips and shoulders rise together. Keep your knees tracking over your toes and stay tall through the chest as you stand. Finish fully upright and steady before starting the next rep.