1.
Remember to keep a straight back throughout this exercise.
2. It is best not to go over the 20kg weight with this
movement due to it damaging your lower back. 3. If
at any point you feel your back rounding and not able to support
the weight, stop the move immediately. 4. Keep your legs
slightly bent but stiff throughout the move until the bar reaches
the upper thigh area then straighten your legs. 5. When
you lift the barbell make sure it is done slowly and with high
control. 6. Keep the head in a slightly raised position. |
1.
Adjust the seat, usually with a pin at the back or underneath
the apparatus. 2. Make sure that your back is fully
supported and you have brought the seat forward enough to hang
your legs over the end of the seat. 3. Ensure that
the leg rest and bar sit around your legs in an appropriate position.
4. The bar should be behind the ankles. Position your ankles
on it and then make sure that the padded bar comes down and holds
your knees in place. |
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7.
When bringing the barbell up make sure it is kept close to the
legs on the way up. This will stop unnecessary stress on the lower
back. 8. In the final part of the move make sure
your shoulders are pulled back, this will decrease the possibility
of injury. 9. Stop the move immediately if you cannot
stop your shoulders rounding. 10. Lower the barbell in
a slow and controlled manner and bend your knees but keep them
stiff as soon as you descend. 11. Do not round your
shoulders as you descend. 12. Look forward and keep your
back straight. |
5.
Start on a low weight and in a controlled manner make your ankles
push down on the bar below them. 6. Bring the weight
down till your legs are in a right angle position. 7. Hold
the position for the count of two. You should feel the pull in
your Adductors/the back of the upper leg. 8. Slowly return
the bar to its previous position and repeat. |
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