Technique
Feet on the lower third of the plate, hip-width apart, toes almost straight; the lower edge of the foot no closer than 3 cm to the edge of the plate.
Knees go forward over the toes, not inwards.
Heels stay down the whole time: if they lift at the bottom, move the feet higher or stop sooner.
Down 2 s to a knee angle of about 100 degrees, up 1 s, no lockout.
The load on the knee is higher than with the usual stance: do not start with it, light weight, safety stops set.
Pain at the front of the knee: go back to the usual stance or the leg extension.
Common mistakes
- Heels lifting at the bottom — move the feet higher or go shallower.
- Knees caving in — they travel forward over the toes.
- Feet too close to the edge — keep the foot at least 3 cm from the platform edge.
- Starting heavy — begin light, the knees work harder here.
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