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START ACTION
START
FINISH
START ACTION
START
FINISH
START
FINISH
Dead Lift
Leg Exercises
Stiff Leg Dead Lift
Muscles worked:
Buttocks area (gluteus maximus)
and hamstrings.
Position:
Standing – facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure to keep your back flat
– do not arch.
• Your motion is entirely at the hips
NOT the waist.
• Keep knees slightly bent and
head up.
• Use light weight.
• Stand on platform. Grasp squat
bar with palms facing down.
• Keep legs very slightly bent.
• Bend 90º from hips (not waist).
• Keep spine in good posture,
chest lifted and abs tight. Main
-
tain a slight arch in lower back.
• Push hips forward.
• Slowly move trunk up until
you are in standing position.
Glutes should be tight when
reaching standing position.
• Slowly return to start position.
Muscles worked:
Buttocks area (gluteus maximus).
Position:
Standing – facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure to keep back flat –
do not arch.
• Lift with legs, not your back or arms.
• Keep knees bent and head up.
START
FINISH
• Facing away from machine, grip
squat bar using one hand with
an underhand grip and the other
hand with an overhand grip.
• Keep legs bent at 90º. Bend over
30-45º from hips (not waist).
• Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
• Push up with legs.
• Slowly move up until you are in
the standing position.
• Slowly return to start position.
Bowflex Xceed
™
Owner’s Manual
51
Costco_BFX_Xceed_OM_FINAL_print.indd 53 8/16/2006 3:41:35 PM