This movement is the basic barbell back squat. When done properly, it will train the muscles of the core, the quadriceps, the glutes, and even your upper back to stabilize the bar. This drill needs to keep a flat back throughout the entire range of motion, the knees in line with the feet, and the heels and toes in contact with the ground through the whole range of motion.

Click here for strength training plans for track and field, cross country, and road running athletes and coaches.

Workout training plans for track and field athletes and coaches

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