Mark Hayward Personal Training- Aylesbury, Bucks- Boot Camps- Personal Training- Princes Risborough, Milton Keynes, High Wycombe, Winslow, Thame, Stone, Bierton, Dunstable, Beds- Mark Hayward Advanced Personal Trainer

Area Worked

• Back of upper legs
• Lower back

Mucles Worked

• Hamstrings
• Spinal extensors

How to Perform Safely

This is an exellent execise to develop the hamstrings and lower back. I must urge caution; if you do not use perfect form you may find out what severe back pain is like, possible for the rest of your life. Keep 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.

• Keep knees slightly bent (flexed)
• Keep spine neutral-do not round your back
• Don't over stretch at the bottom position
• Keep the movement smooth and controlled
• Look straight ahead