A basic power developing exercise for the lower legs

  1. This exercise is quite technical in that it needs to be done correctly to get the intended benefits but also to avoid injuring yourself. Always start with a good quality hamstring stretch like a 'waiters bow' to loosen up the key muscles.
  2. Next, stand upright with your feet hip width apart, holding a barbell with straight arms so the bar rests on the front of your thighs.
  3. Now, maintaining a neutral spine, and with your knees ever so slightly bent, flex at the hips lowering the bar and your straight upper body towards the ground (the arms remain straight). When you feel the hamstrings stretch or the knees want to bend further or most importantly if the back begins to round - stop your descent and return to the upright position again with perfect spinal alignment and controlled speed.
  4. This exercise should be repeated 10 times being careful not to round the back. search for the ham stretch and pay attention to your knee bend and your spinal alignment at all times by doing this exercise in front of a mirror. technique is everything here !
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