Barbell Elevated Heel Clean Grip Squat

Cómo hacer el Barbell Elevated Heel Clean Grip Squat

1. 1Set the bar in a rack at upper-chest height and place a low wedge or weight plates (about 1–2 cm / half an inch to an inch) where your heels will sit, or wear lifting shoes with a raised heel.
2. 2Take a clean grip just outside shoulder-width, then walk under the bar so it rests across the front of your shoulders. Drive your elbows up and forward until your upper arms are roughly parallel to the floor, keeping your fingers loosely under the bar.
3. 3Brace your core, stand the bar out of the rack, and step back into a stance about shoulder-width with your toes turned slightly out and your heels on the elevated surface.
4. 4Take a deep breath, brace, and descend by bending your knees and hips together, keeping your elbows high and your chest tall as you sit down between your legs.
5. 5Lower under control over about two seconds until your thighs reach at least parallel or as deep as you can while keeping your back flat and your heels supported.
6. 6Drive through your whole foot to stand back up, keeping your elbows up so the bar stays racked and your torso stays upright.
7. 7Lock out at the top without leaning back, reset your breath, and complete your reps.
8. 8Step forward and re-rack the bar securely in the rack before stepping off the heel elevation.

Consejos de técnica

• Keep your elbows pointing high throughout the rep — if they drop, the bar rolls forward off your shoulders and pulls you into a forward lean.
• Let the heel elevation do its job: it should let you keep your torso more upright and your knees tracking forward over your toes for a stronger quad bias.
• Push your knees out in line with your toes as you descend so they don't cave inward at the bottom.
• Set the safety arms in the rack at roughly your bottom depth, or train inside a power rack, so you can bail forward safely if you miss a heavy rep.
• Keep the bar weight conservative while you learn the front-rack position — the upper back and wrists usually limit you before the legs do.

Errores comunes

• Letting the elbows drop during the ascent, which dumps the bar forward off the shoulders and rounds the upper back under load.
• Rounding the lower back at the bottom, which removes spinal support and raises the risk of injury under a front-loaded bar.
• Using too much heel elevation, which can turn the lift into a forward-knee toe-balance and reduce control and depth.
• Letting the knees collapse inward as you stand up, which wastes drive and stresses the knee joints.
• Resting the bar on the wrists with hands gripping tight instead of letting it sit on the front delts, which strains the wrists and forearms.

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