Bowflex Xtreme 2 - Manual (Page 55)

Leg Exercises
Dead Lift
Stiff Leg Dead Lift
START ACTION
START
• Grasp the Squat Bar with your
palms facing downward.
• Keep your legs bent slightly.
• Bend over, approximately 90˚
from your hips (not your waist)
• 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.
FINISH
START ACTION
START
• Grasp the Squat Bar with one
hand in an overhand grip and
the other in an underhand grip.
• Bend legs approximately 90˚.
• Bend over, approximately 30-45˚
from your hips (not your waist)
• 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.
FINISH
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.
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.
XTREME ® 2