Dead Lift; Stiff Leg Dead Lift - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME
Dead Lift
Leg Exercises
Muscles worked:
Gluteus Maximus
Position:
Standing--facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame--Standard Pulleys
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and feet on
Standing Platform.
• Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
• Lift with your legs, not lower back
or arms.
• Keep your abs tight throughout
movement.
• Keep your knees bent and your head up.
START
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START
• Grasp the Squat Bar with one
hand in an overhand grip and
the other in an underhand grip.
• Bend legs approxhnately 90 °.
• Bend over, approximately 30-45 °
from your hips (not your waist)
FINISH
ACTION
• Initiate the movement by
pushing up with your legs.
• Slowly move upward until you
are in the standing position.
• Slowly return to the start
position without relaxing tension
in your legs.
Stiff Leg Dead Lift
Muscles worked:
Gluteus Maximus
Position:
Standing--facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame--Standard Pulley
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and feet on
Standing Platform.
• Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
• Lift with your legs, not lower back
or arms.
• Use a light resistance for this movement.
• Keep your knees bent and your head up.
START
START
• Grasp the Squat Bar with your
pahns facing downward.
• Keep your legs bent slightly.
• Bend over, approximately 90 °
from your hips (not your waist)
FINISH
ACTION
• Initiate the movement by
pushing your hips forward.
• Slowly move your trunk until
you are in the standing position.
Glutes should be tightened when
reaching upright position
• Slowly return to the start
position without relaxing tension
in your legs.
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