atom · fitness / technique
Back squat with confident depth
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Set the rack to armpit height.
You lift the bar out with your legs, not your calves and toes. Too high is dangerous on the way back.
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Pin the bar to your back.
On the traps (high bar) or rear delts (low bar), hands close, elbows down, upper back tight.
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Three steps, stance set.
Out, out, adjust. Shoulder-width or slightly wider, toes out around fifteen degrees.
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Sit down between the knees, big brace.
Deep breath into the belly, knees track over toes, hips drop below the knee crease.
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Drive up on mid-foot.
Chest and hips rise together, knees stay out. Exhale near the top, not at the bottom.
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- 1 Founder draft core @bernard ⚡ new
#1 becomes the Core. This atoma is young: submit a better distillation and take the seat.
No gear needed. Your pot, a timer and ice are enough. That is the point.
Founder draft
@bernard · challengers welcome
