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Sven Olef

@vamposso

21 days ago
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Posted On: October 13th 2026, 06:49 pm
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ki.ki_1904 20 days ago

ki.ki_1904

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“Holy f*ck, out of time.” Those were the last words heard from the Learjet 60 before it crashed in Palm Beach County, Florida. Nine people were aboard.
Now onto the next holiday 🎃🧞‍♀️🪽
नज़ाकत ❤️ Beautiful suit by : @luck.nowicollection #picture #viral #foryouシ
Here’s a snippet from the squat component of my recent Strength System seminar in Brisbane. I noticed @lockedinperformance_ performing a stiletto squat with an exaggerated heel elevation, but using a low bar position. His technique wasn’t bad. In fact, it was quite good. But his bar position wasn’t ideal for what he was trying to achieve. The objective of a stiletto squat is to maximise knee flexion and quadriceps involvement. Elevating the heels allows the knees to travel further forward while maintaining a more upright torso. Why is this important? Because the further the knees travel forward relative to the barbell’s line of force, the greater the moment arm at the knee joint, increasing the demand on the quadriceps. This is where bar position matters. A low bar position generally requires more forward torso lean to maintain balance. This shifts the hips backwards, increasing the moment arm at the hip while reducing it at the knee. That’s not necessarily a bad thing. In fact, it’s one of the reasons a low bar squat can be so effective for lifting heavier weights. But if your objective is to maximise quadriceps development, why deliberately compromise the position you’re trying to create? When I asked the lifter what he was trying to achieve, his answer was exactly what I expected, “quads”. We moved the bar into a high bar position, and immediately he was able to achieve a more upright squat with greater forward knee travel. But wouldn’t a front squat be even better? Not necessarily. A front squat allows a similarly upright torso, but the front rack position can limit how much weight you’re able to lift. A high bar squat can achieve a very similar torso position and range of motion, while generally providing a stronger platform to support heavier loads. Squatting is about understanding the objective of the exercise and selecting the technique that best achieves it. If your goal is to lift the heaviest weight possible, a low bar position is advantageous. If your goal is to maximise quadriceps development, a high bar squat with elevated heels is one of my favourite options.
Day 1 Festive outfit inspo 🌲✨ gotta love a fringe top 🫶🏽🤭 Comment SHOP below to receive a DM with the link to this post on my LTK ⬇ https://liketk.it/6rmyo
The Grand Egyptian Museum’s first anniversary will be commemorated with two non-circulating coins: a gold coin in the EGP 1 denomination and a silver coin in the EGP 25 denomination. Both coins feature the winning design from a competition launched by the GEM, in coordination with the Egyptian Mint Authority, inviting Egyptian creatives to help commemorate the museum’s first anniversary. A celebration of Egyptian heritage, shaped by Egyptian creativity. يحتفي المتحف المصري الكبير بالذكرى الأولى لافتتاحه بإصدار عملتين تذكاريتين غير متداولتين: عملة ذهبية فئة جنيه واحد، وعملة فضية فئة 25 جنيهًا. وتحمل العملتان التصميم الفائز في مسابقة أطلقها المتحف المصري الكبير بالتنسيق مع مصلحة سك العملة، لإتاحة الفرصة للمبدعين المصريين للمشاركة في تخليد الذكرى الأولى لافتتاح المتحف. احتفاء بالتراث المصري ببصمة الإبداع المصري. #1yearofGEM #GrandEgyptianMuseum #GEM
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