Dead Lift; Stiff Leg Dead Lift - Bowflex Xtreme Assembly Instructions & Owner's Manual

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Leg Exercises

DEAD LIFT

Muscles worked: This exercise strengthens
and develops the muscles of your buttocks
area (gluteus maximus). Remember, there
is no such thing as "spot reduction." Do
not do this exercise if you believe it will
remove fat from this area. Do it to
strengthen and build these muscles.
Position: Standing - facing outw a rd
Seat: R e m ove d
Accessory Used: Squat Bar
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Facing away from your machine,
grip the squat bar using one hand
with an underhand grip and the
other hand with an overhand grip.
• Keep legs bent at approx i m a t e ly 90º.
• Bend over 30-45º from your hips
(not your waist).
• Keep your spine in good posture,
with your chest lifted and abs
tight, maintain a very slight arch
in your lower back.

STIFF LEG DEAD LIFT

M u s cles worked: This exe rc i s e
s t rengthens and develops the mu s cles of
your buttocks area (gluteus maximus) and
h a m s t ri n g s . R e m e m b e r, t h e re is no such
thing as "spot re d u c t i on . " Do not do this
e xe rcise if you believe it will re m ove fat
f rom this are a . Do it to strengthen and
build these mu s cl e s .
Position: Standing - facing outw a rd
Seat: R e m ove d
Accessory Used: Squat Bar
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand on the platform. Grasp the
squat bar with your palms facing
downward.
• Keep legs very slightly bent.
• Bend over 90º from your hips (not
your waist).
• Keep your spine in good posture,
with your chest lifted and abs
tight, maintain a very slight arch
in your lower back.
Action:
• Initiate the movement by pushing
up with your legs.
• Slowly move upward until you are
in the standing position.
• Then slowly return to the starting
position.
Key points:
• Make sure to keep your back flat -
do not arch.
• Lift with your legs, not your back
or arms.
• Keep your knees bent and your
head up.
Action:
• Initiate the movement by pushing
hips forward.
• Slowly move your trunk upward
until you are in the standing
position. Glutes should be
tightened when reaching standing
position.
• Sl ow ly re t u rn to the start i n g
p o s i t i on .
Key points:
• Make sure to keep your back flat -
do not arch.
• Your motion is entirely at the hips
NOT the waist.
• Keep your knees slightly bent and
your head up.
• Use light weight for this exercise.