Lever Hack Press (plate loaded)

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Lever Hack Press

Instructions

Preparation

Sit on seat with back of hips against back pad. Place feet on platform shoulder width or slightly wider. Extend hips and knees. Disengage dock lever if it does not automatically disengage.

Execution

Lower seat by flex hips and knees until either is near complete flexion. Raise seat by extending knees and hips. Repeat.

Comments

When finished, engage dock lever, and lower seated to starting position. 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 emphasize Gluteus Maximus. Placing feet slightly lower on platform emphasize Quadriceps. Also see Sled Hack Press.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

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