Squat ► squat

Partner work

1 trainee & 1 helper ► Note change of position
(= double the time required; for lesson planner see Organisation Kraft: Info button Execution)

Exerciser: Holds their partner on their shoulders with their feet hip-width apart (e.g. Gamstrage grip), bend their knees to approximately a right angle in the knee joints, return to standing position.
Partner: Forms the weight/balance for the active participant (form binomials with approximately the same body stature).

Attention:
Knees always remain behind the toes and centred over the feet (do not tilt inwards). Distribute the pressure over the entire foot (heels always touch the floor; a support for the heels makes it easier to exercise/maintain the correct position).

Lighten:
Do not lower your body too low (greater angle in the knees).

Harden:
Additional weight.

1 soft mat (small) ► Make the exercise easier (position)

1 weight waistcoat ► Make the exercise more difficult (additional weight)