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2

An efficient squatter mainly uses the glutes to extend the hips, not the hamstrings. As can be seen from this image the hamstrings crosses both the hip and knee joint: They therefore have two functions: extending the hips and flexing the knee. If you use the hamstrings to extend the hips in the squat you also get a flexing torque at the knee. This means ...


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We need to clarify some terms. "Extension" means movement of a joint which increases the angle between two body parts. So elbow extension is the movement that increases the angle between the humerus and radius/ulna, i.e. straightening the elbow. The opposite of extension is "flexion", which is a movement of a joint which decreases the ...


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So to do the initial push, I would usually jerk my knees back as I go back onto the bench, one by one, but really fast so it seems simultaneous. Also, while you're going back on the bench you want to go back with your scapulas already retracted, so that once your back hits the bench you don't have to adjust. Now for the lower back pain, not too sure about ...


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