Bowflex Ultimate Assembly and Owners Manual - Page 61

START Leg Exercises 61 Stiff-Leg Deadlift 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! • Never attempt to exercise with more resistance than you are physically able to handle. FINISH