Because of my personal preference and more training benefits, free weight barbell squat is a more recommended training action. I think most people should know this, but there is a problem. Because of the limited conditions, many people can only train in gyms without free squat racks or suitable racks. What shall we do? The Zeqi Squat introduced today can solve this problem better. The origin of Zeqi Squat: Zeqi Squat was invented by the strongman Ed Zeqi in 1930s. The reason why he invented this movement is simple. He didn't have a squat rack, so he bent his elbow to hold the pole down. What he did was to squat down in front of the barbell after installing it, then hook the barbell with his elbow, and then lift the barbell directly for training. In fact, this practice can be called "pushing hard". But I don't recommend you to do this, because basically not many trainers have such good flexibility to lift barbells directly from the ground in this way. Even if they do, there will always be lower back bending, which is definitely impossible for inexperienced trainers. How to train Zeki to squat? So we need to do it without squatting. First do a hard pull, then squat down and put the barbell on the front side of the thigh.

Then say that the barbell is under the elbow, and then lift the barbell to the standing position mainly with the help of the strength of the lower limbs and back. Place your hands tightly or separately, depending on your habits, as long as you can keep the barbell stable. Note that the standard range of squat is that the elbow touches the front of the thigh or knee, so it is lower than the general squat. If you can't do it, try to squat as much as possible while maintaining the normal physiological curve of your back. Because the barbell is in front of us, we need to pay more attention to keep our body balanced and not be carried forward by the load. In addition, because the chest can't be opened well, our ability to absorb oxygen when breathing may be affected to some extent. Although this may help some exercise under hypoxia, it is not suitable for doing it too many times. It is also important to note that you should not pay too much attention to the flexion and extension of the knee joint, which may lead to the squat of 1. 2. If you use a squat rack, your body is easier to lean forward and squat naturally, and it will be much easier to train Zeqi squat. Adjust the barbell to the position where the elbow is raised and bent in the case of semi-squatting, and then pay attention to lifting the hip with the lower limbs to help support, instead of relying solely on arm strength.