Instructions
Preparation
- Place feet under lower padded bar with calves against upper
pads. Cross arms and touch shoulders or place arms out straight
in front of shoulders.
Execution
- Allow body to fall backwards by bending knees. During descent,
gradually bend hips yet keep chest high and not allow torso to
angle forward. Lower body until back of thigh is against upper
pad. Rise to original position by extending knees and hips while
keeping shoulders behind hips. Repeat.
Comments
- Keep chest high and shoulder behind hips, preventing torso
to angle forward. If upper pad is too high it can obstruct range
of motion, and possibly create abrupt forward dislocating forces
on knee particularly if decent is not controlled. In contrast,
inadequate support will be provided if upper pad is too low.
-
- Synergists and Dynamic Stabilizers are only activated if
torso becomes upright or angles slightly forward. If this happens,
Antagonist Stabilizer becomes Stabilizer and listed stabilizers
are no longer significantly involved.
-
- Also see Sissy Squat performed
without apparatus.
Easier
- Exercise can be performed with torso angled slightly forward
until confidence is achieved. At which point, exercise can be
practiced with torso progressively more upright, then with shoulders
progressively behind hips. Placing armsout straight in front
of shoulders may make movement only slightly easier.
Harder
- Secure weight plate high on chest.
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Classification
Muscles
Target
Synergists
(see comments)
Stabilizers
Dynamic
Stabilizers (see comments)
Antagonist
Stabilizers (see comments)
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