Deep knee exploding barbell squat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Deep knee exploding barbell squat )

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Name of exercise  Resist knee ext squat full rapid w/barbell
Other names of exercise Deep knee exploding barbell squat
Description of exercise Deep knee exploding barbell squat is a compound exercise that primarily targets the quadriceps, hamstrings, and glutes. It involves placing a barbell on the back of the shoulders, standing with feet shoulder-width apart, and squatting down until the thighs are parallel to the ground. The “exploding” aspect of the exercise comes from driving up explosively from the bottom of the squat, engaging the muscles in a powerful manner. This exercise is beneficial for building strength, power, and muscle mass in the lower body. It also helps improve balance, stability, and overall athletic performance. However, it is important to maintain proper form and gradually increase weight to avoid injury.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with barbell on shoulders as shown.
  • Bend knees moving into a deep squat.
  • Straighten legs quickly.
  • Repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Elevation, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increase leg strength
  • Improve balance
  • Enhance athletic performance
  • Strengthen core muscles
  • Increase muscle mass
  • Improve joint stability
  • Burn calories
  • Improve posture
  • Increase bone density
  • Boost metabolism

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Deep knee exploding barbell squats should be avoided if you have any pre-existing knee injuries or pain. This exercise puts a lot of strain on the knees and can exacerbate any existing issues. It is also not recommended for beginners or those who have not built up enough strength in their legs and core. If you have any back problems, this exercise should also be avoided as it can put strain on the lower back. Additionally, if you are pregnant or have any other medical conditions that may be affected by this exercise, it is best to avoid it and consult with a doctor before attempting it. Overall, it is important to listen to your body and avoid this exercise if you do not feel comfortable or have any concerns about your physical capabilities.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you become comfortable
  • Keep your back straight and core engaged throughout the movement
  • Keep your feet shoulder-width apart
  • Avoid locking your knees at the top of the movement
  • Keep your knees in line with your toes
  • Do not let your knees go past your toes
  • Use a spotter or safety rack
  • Listen to your body and stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Knee osteoarthritis
  • Patellofemoral pain syndrome
  • ACL injuries
  • Meniscus tears
  • Patellar tendinitis
  • Iliotibial band syndrome
  • Osgood-Schlatter disease
  • Quadriceps weakness
  • Hamstring tightness
  • Hip impingement
  • Low back pain
  • Hip and knee replacement rehabilitation

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    Frequently asked questions

     

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