MAIN > ARTICLES > Exercises
Area Worked
• Back of upper legs
• Lower back
Mucles Worked
How to Perform Safely
This is an exellent execise to sculpt the hamstrings, bum and strengthen the lower back which is typically much neglected. I must urge caution; if you do not use perfect form you may find out what severe back pain is like, possibly for the rest of your life. Keeping the reps quite high- around 10 -15 works best
• Hold the barbell with an overhand grip (pronated) just wider than shoulder width apart.
• Stand with your back straight and your legs shoulder width apart.
• Your knees should be slightly bent (flexed).
• Keep the knees stationary.
• Exhale and lower the barbell until it is over the top of your feet by bending at the waist (spinal flexion) keeping your spine neutral.
• Keep moving forward keeping the bar close to the legs until you feel a stretch on the hamstrings at the mid shin level.
• Inhale and start bringing your torso up again (spinal extension) until you are back at the starting position.
• Try to use the hamstrings to lift the weight as much as possible.