Bowflex Xtreme Assembly and Owners Manual - Page 62

Dead Lift, Stiff Leg Dead Lift

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60 Muscles worked: Buttocks area (gluteus maximus). Position: Standing - facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure to keep back flat - do not arch. • Lift with legs, not your back or arms. • Keep knees bent and head up. Leg Exercises Dead Lift START FINISH START • Facing away from machine, grip squat bar using one hand with an underhand grip and the other hand with an overhand grip. • Keep legs bent at 90º. Bend over 30-45º from hips (not waist). • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. ACTION • Push up with legs. • Slowly move up until you are in the standing position. • Slowly return to start position. Muscles worked: Buttocks area (gluteus maximus) and hamstrings. Position: Standing - facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure to keep your back flat - do not arch. • Your motion is entirely at the hips NOT the waist. • Keep knees slightly bent and head up. • Use light weight. Stiff Leg Dead Lift START FINISH START • Stand on platform. Grasp squat bar with palms facing down. • Keep legs very slightly bent. • Bend 90º from hips (not waist). • Keep spine in good posture, chest lifted and abs tight. Maintain a slight arch in lower back. ACTION • Push hips forward. • Slowly move trunk up until you are in standing position. Glutes should be tight when reaching standing position. • Slowly return to start position.

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60
START
ACTION
START
ACTION
START
FINISH
Dead Lift
Leg Exercises
Stiff Leg Dead Lift
Muscles worked:
Buttocks area (gluteus maximus)
and hamstrings.
Position:
Standing – facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Make sure to keep your back flat
– do not arch.
•
Your motion is entirely at the hips
NOT the waist.
•
Keep knees slightly bent and
head up.
•
Use light weight.
•
Stand on platform. Grasp squat
bar with palms facing down.
•
Keep legs very slightly bent.
•
Bend 90ê from hips (not waist).
•
Keep spine in good posture,
chest lifted and abs tight. Main-
tain a slight arch in lower back.
•
Push hips forward.
•
Slowly move trunk up until
you are in standing position.
Glutes should be tight when
reaching standing position.
•
Slowly return to start position.
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Make sure to keep back flat –
do not arch.
•
Lift with legs, not your back or arms.
•
Keep knees bent and head up.
START
FINISH
•
Facing away from machine, grip
squat bar using one hand with
an underhand grip and the other
hand with an overhand grip.
•
Keep legs bent at 90ê. Bend over
30-45ê from hips (not waist).
•
Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
•
Push up with legs.
•
Slowly move up until you are in
the standing position.
•
Slowly return to start position.