Bodybuilder Hunter Labrada talks about the best foot position for quad squats and tips for training your mid back

If you’re not following bodybuilder Hunter Labrada’s YouTube channel, you’re missing out on a weekly crash course in general fitness and bodybuilding. He’s already given his thoughts on how often to train, rice vs. pasta and the right way to warm up.

During a Q&A with his 12,600+ YouTube subscribers on August 6, 2022, Labrada went into detail regarding the best foot position for center quad squats, how to optimally target the mid back and some tips for consuming adequate protein during the workday. Check it out in the video below:

[Related: Bodybuilding Legend Lee Labrada Shows Off His Shredded Quads at Age 62]

As Labrada detailed during the Q&A, foot placement alone won’t provide the greatest quadratic stimulation when performing squats.

“All we’re looking for — if you’re looking for maximum quadriceps stimulation — is to get as much knee flexion as possible,” says Labrada. “A couple of things will do this: A.) the placement of the feet [and] B.) the position of your whole body. »

Starting from the point on body position, Labrada says to make sure your chest is out and strong and your back is straight – the two points illustrating that you need to be braced and not allow your back to move in bending. On a Smith machine squat, in particular, Labrada says you should “break at the knees,” rather than the hips, and bring your knees over your toes.

Returning to foot position, Labrada says the general rule is to have “your heel under your shoulders as the starting point.” He points out that “the more your feet are under your feet, the more you will be able to flex the knee in the hole”.

[Related: Try These 9 Squat Cues The Next Time You’re Under A Barbell]

How to build the mid-traps and rhomboids

Another question posed to Labrada was how to work the mid back, specifically the mid traps and rhomboids. For this, Labrada says to focus on getting the shoulder blade to move more during row exercises. By bringing your elbows as far back as possible at the top of the row, you can maximize scapular retraction.

Labrada suggests sticking to chest-supported rows so you don’t move your body off the pad through the full range of motion. This reduces unnecessary back movement during the exercise and allows you to concentrate on pulling the elbows back.

[Related: 10 of the Best Back Exercises for Beginner to Advanced Weightlifters]

Thoughts on Michal Križo Križánek competing at the Olympia

Bodybuilder Michal Križo Križánek is definitely a big talking point in the bodybuilding world right now. Four-time Mr. O Jay Cutler recently said Križánek would be “dangerous” if he appeared at the Olympia, and now Labrada seems convinced Križánek could join him on stage.

His physique is impressive, he will know how to manage his on a professional stage. He must, however, earn a professional card and qualify first.

On his podcast, Cutler said that Križánek will be taking part in the EVLS Prague Amateur show at the end of August and that he will potentially continue that with the Prague Pro 2022 on October 29 in hopes of an official Olympia qualification.

Getting enough protein during the work day

When asked how he would get enough protein if he worked a 9 to 5, Labrada was candid: always be ready. If you have a desk job with some flexibility, prepare your meals in advance and eat them throughout the day. If you don’t have that luxury at work, he suggests sticking to shakes that can be consumed quickly without needing to take a long break.

Not eating is much worse than drinking half a cup of oats and a scoop of whey mixed with peanut butter and a banana.

In general, though, he said his advice for everyone is to stick to easy-to-eat, easy-to-digest blended foods during the workday, no matter what type of job you have. For him, it is a safe bet to obtain the necessary protein.

What’s next for Hunter Labrada

The 2022 Mr. Olympia contest will be Larbrada’s third time stepping onto the biggest bodybuilding stage. He placed eighth on his Olympia debut in 2020 and climbed to fourth place the following year. Labrada recently showed off his new eight-week training breakdown for Olympia 2022, with a renewed focus on improving his back ahead of the big show.

Image: @hunterlabrada on Instagram

Teresa E. Burton