Sled Hack Press (plate loaded)

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Sled Hack Press

Instructions

Preparation

Sit on sled with back of hips against back pad. Place feet on platform shoulder width or slightly wider. Extend hips and knees. Release dock lever(s).

Execution

Lower sled by flexing hips and knees until either is near complete flexion. Raise sled by extending knees and hips. Repeat.

Comments

Re-engage support lever in extended position before dismounting. If insufficient hip flexibility forces pelvis to pull away from back pad at lower portions of movement, only lower sled just short of spinal articulation. Keep knees pointed same directions as feet. Do not allow heels to raise off of platform, pushing with both heel and forefoot. Placing feet slightly high on platform emphasizes Gluteus Maximus. Placing feet slightly lower on platform emphasizes Quadriceps.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

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