This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Sit on the edge of a stable bench with your back to it, hands on the edge beside the hips, fingers pointing forward.
- 02
Walk the feet forward, knees bent at about 90 degrees and feet flat; straighten the arms to move the hips off the bench, back close to the edge.
- 03
Inhale and bend the elbows to lower the body straight down until the upper arms are about parallel to the floor, elbows pointing straight back.
- 04
Exhale and press back up to straight arms.
Common mistakes
- Going too deep so the shoulders drop well below the elbows, stressing the front of the shoulder.
- Hips drifting far from the bench so the body swings forward.
- Flaring the elbows out to the sides.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.