Deadlift (BowFlex Barbell Stiff Leg)

Hip extension Muscles worked: This exercise emphasizes and develops the hamstrings and glutes, while requiring the spinal erectors to stabilize. Pulley position: Low pulley Starting position: • Remove the bench and stand on the platform facing the Power Rods®. • Grasp the bar with an overhand grip approximately shoulder width. • The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion. • Do not lock your knees. Position them either nearly straight or very slightly bent. • Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back. Motion: • Maintaining your knee position, slowly bend forward at the hips by moving your butt backwards. It is critical that you keep the “chest out/up” and do not allow it to “cave in,” an indicator that your back is rounding. • Stop as your hamstrings begin to get taut and before your back begins to round. • Concentrate on tensing the hamstrings to pull you back up to the starting position. Key points: • Your torso should move from vertical angling forward — toward horizontal —-without rounding, slouching or otherwise losing “flat” postural alignment. • Keep knees slightly bent. • Move only as far as you can go correctly!
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