the rails hold the bar for you, so you can put your feet where a free squat
could not balance and pick the bias you want
rail friction adds to the way up and takes away from the way down, so the
eccentric is lighter than the number on the bar suggests
Execution
Set the bar on your traps and unrack it, feet under you or a little forward
depending on the bias you want. Brace your trunk.
push your hips back and down along the rails
descend as deeply as your hips allow
pause briefly in the bottom where the stretch is highest
drive through your midfoot to return to the top
keep the bar path steady rather than leaning into the rails
Foot position is preference here and there is no correct one. Pick yours, stay
with it, and add an exercise note if you move them, so the graphs read it as a
setup change.
Purpose
quad and glute builder on a fixed bar path
the rails hold the bar for you, so you can put your feet where a free squat
could not balance and pick the bias you want
rail friction adds to the way up and takes away from the way down, so the
eccentric is lighter than the number on the bar suggests
Execution
Set the bar on your traps and unrack it, feet under you or a little forward
depending on the bias you want. Brace your trunk.
push your hips back and down along the rails
descend as deeply as your hips allow
pause briefly in the bottom where the stretch is highest
drive through your midfoot to return to the top
keep the bar path steady rather than leaning into the rails
Foot position is preference here and there is no correct one. Pick yours, stay
with it, and add an exercise note if you move them, so the graphs read it as a
setup change.