Superset 1, Move 2
Move 2: Eccentric Isometric Barbell Squats
“The barbell squat targets a majority of the muscles throughout your body making it a great choice for re-stimulating strength and size gains,” says Seedman. “Besides crushing your legs, core, and spinal stabilizers, you’ll get your heart rate to near max which is a critical factor for reinvigorating your metabolism after a brief training layoff.”
This move concentrates on the eccentric motion of a squat—or the lowering portion where your muscles are stretching out. Why? Your form, mobility, symmetry, joint stiffness, and overall muscle function is probably a little out of whack from your temporary gym hiatus, so a slow lowering and then pausing at the bottom helps deconstruct the exercise and hone in on form, Seedman explains.
How to: With the barbell on your shoulders and feet shoulder width apart, lower your body slowly, reaching the bottom over a count of 5. Keep your hips back and actively push your knees apart, spine neutral. Pause at the bottom for 3 to 7 seconds (depending on how much your legs are screaming). Pushing from the heels, explode back up to standing over 2 seconds. Focus on contracting the glutes as you straighten the knees so you don’t hyperextend. Perform 5 reps.
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