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ادمین|ادمین اینستاگرام|ادمین مدیریت

@adm.innhasti

13 days ago

167

205

Posted On: October 21st 2026, 03:02 pm

حتما انجام بده این تنظیمات رو چون میتونه ب روند اصولی بودن صفحه کاریت رو بهتر کنه
#ادمین_اینستاگرام #آموزش #ترفند

Comments (205)

ad.mobimhdipur

3 days ago

ad.mobimhdipur

🙌🔥

socks_land5700

5 days ago

socks_land5700

😍😍

sevin_dookht23

6 days ago

sevin_dookht23

😍😍😍😍

sevin_dookht23

6 days ago

sevin_dookht23

👏👏👏

panah.motive

8 days ago

panah.motive

محتواهات عالین👏

panah.motive

8 days ago

panah.motive

لیاقتت بهتریناس🔥

nayra.days

9 days ago

nayra.days

عالی بود✨

admin_zahrajonn

9 days ago

admin_zahrajonn

بی نظیررر❤️

chigraph_7

10 days ago

chigraph_7

بی نظیری😍

asma20_admin

10 days ago

asma20_admin

🔥🔥🔥

naderi__86

10 days ago

naderi__86

عالی بودددد

setayesh__mardi_

10 days ago

setayesh__mardi_

🔥🔥

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این ویدیو فقط جهت فانه

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.

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