Essentially, this exercise is very similar to bending over
to pick something off of the floor. However, proper form is essential to
getting the full benefit of this exercise and staying injury-free.
Starting
While standing, feet close together, holding very light weights by your
hips, shoulders back, looking straight ahead or slightly upwards, start to
bend over.
Mid-point
Let the
weights slide down your thighs as you slowly come to a bent over position
- but, this is important - do not go all the way down to the floor.
Final position
Slowly raise back up to the first position pushing from
your heels. Do not stand straight up. Keep rocking slowly, up and
down between the first and last positions.
Notes:
-
Keep the knees slightly bent to remove pressure from
the lower back
-
Keep your shoulders back, chest out and the spine straight
(or
slightly arched - not hunched over)
To target the leg biceps, stick your butt out and push from the heels
Inhale on the way down, exhale on the way up
Do this exercise slowly
Target Number of Repetitions
15
Cadence
The rhythm or cadence for this exercise should follow your
breathing. Inhale on the way down, exhale on the way up.
Progression
Once you can do 15 reps, add another set of 15.
Rest Between Sets
One minute
Rest Before the Next Exercise
One minute
Personal Notes
I think this exercise proves lifting weights is not a brainless activity.
This exercise requires a lot of technique, so, do it very slowly at first,
checking your form in a mirror.
The keys to this exercise are: Keeping the shoulders back and the head up;
pushing from the heels; not going all the way down and not going all the way up.
If you feel this exercise more in the lower back than the back of the legs,
try a narrower or wider foot position. And remember to push from the heels,
not the toes.
This exercise could make you feel light-headed. If this happens, stop.
The light-headed feeling will disappear as you get used to this exercise and
get into better shape.
Exercise Theory
The back of the legs are sometimes called the hamstrings, but the hamstring
is a tendon, not a muscle. So, I use the term leg biceps.
This is perhaps the only exercise you can do for the leg biceps at home
without a machine. The lower back is worked strongly as well.
This is another synergistic exercise that gives you two benefits for the
price of one.
I have a herniated disc between L5 and S1. I feel that this exercise is the
most important one I do to keep my lower back strong.
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