Often Overlooked
Very few weight-resistance trainees devote any direct attention to the muscles that comprise the
area of the gluteal region of the body. Even the most ardent trainees rarely design programs to directly
hit this prominent area. Instead, most trainees prefer to allow the “glutes” to receive inadvertent
attention via those exercises designed for the other areas of the legs. All squatting and pressing
movements activate the gluteal region
and as such, the general view of most
weight-resistance trainees is that these
movements provide sufficient attention
to the gluteal region. Additional
activation of the gluteal area is provided
during the performance of
hamstring exercises with the result
that most trainees assume that specific
attention to the gluteals is not necessary.

Such thinking represents a major
oversight. What is apparently not
realized by those expounding the exuded
philosophy above is that the
muscles that comprise the area of the
hip are extremely powerful and can
be utilized to great advantage in the
development of the legs. As well, for
athletes who are involved in other
sports involving the use of the legs
the development of the gluteal region
could prove to be extremely valuable
in reducing injuries to other parts of the body.

Strong gluteal development also serves to significantly improve performance in many other
sporting activities. The muscles that comprise the region of the hip are called upon during activities
involving running, skating, jumping, cycling, and are directly involved in all floor exercises involving
balance and thrusting actions such as evidence in aerobic, jazz, and ballet dancing. The gluteals are
also highly activated during the throwing events. Many retiring baseball pitchers have announced
their retirement to the loss of power and strength in the legs. A common feature of most power
pitchers is their strong leg development including powerful gluteals.

What should be realized by the weight-training community is that if the gluteals are activated
during other leg exercises then it only naturally follows that specific attention to the gluteals would
provide enhanced growth and development potential of the area which would provide the resultant
benefit of improving performance in other movements. For example, if the “glutes” are called upon
during the execution of the squat or leg press exercises then greater development of the glutes would
allow for increased performance on these exercises which would result in enhanced growth and development
of the legs.

Location and Function
It should be noted that the muscles that comprise the area of the hips work predominately as
hip-joint flexors and extensors they are involved in a number of other actions as well including ab-
duction and medial and external rotation of the thigh.
We shall examine the musculature of the gluteal region which includes not only the more commonly-
known gluteus maximus, medius, and minimus muscles but the piriformis, obturator internus,
and quadratus femoris muscles as well.

Gluteus Maximus (A)
Location
As the name would imply, the gluteus maximus contains the most fibers and represents the largest,
most powerful muscle of the entire body. This muscle forms a large pad over the ischial tuberosity
on the pelvis. It originates from the illium bone located on the hip and from the sacral bone on the
vertebral column, and inserts into the proximal region of the femur on the gluteal tuberosity.
It should be noted that most of the fibers of the gluteus maximus insert along the lateral (outside)
portion of the thigh and nm the entire length of the thigh from the hip-joint to the knee-joint.
This explains why the leg is kept in place and not forced outward during heavy exertion.

Function
The gluteus maximus serves as the major muscle involved in thigh extension at the hip and also
works as a back extensor during the action of hip-joint extension which helps alleviate strain on the
lower back. It also assists in the action of medial rotation of the thigh.

Gluteus Medius (B)
Location
Originates on the illium of the hip and inserts on the greater trochanter of the femur bone of the
thigh.

Function
The function of the gluteus medius is to serve in abduction of the thigh and medial rotation of
the thigh at the hip-joint.

Gluteus Minimus
Location
The most deeply-rooted of the gluteal muscles the gluteus minimus originates on the surface of
the illium and inserts on the greater trochanter of the femur bone of the thigh.

Function
This muscle functions similarly to the gluteus medius in that it is involved in the actions of abduction
and medial rotation of the thigh at the hip-joint.
We shall now examine the location and function of the three frequently overlooked, but highly
active muscles that complete the main muscle of the region of the hip.

Piriformis
Location
Another significant muscle of the region of the hips is the piriformis which sits atop, and serves
to protect the vital sciatic nerve. The sciatic nerve stretches from the dorsal surface of the pelvis, and
was it not for the piriformis, would be exposed to a wide variety of potentially crippling injury risks.
It should be noted however that a small portion of the sciatic nerve remains exposed. This is due to
the fact that the muscles of the region serve to function in the actions of flexion and extension of the
hip.

The above-point would be most noteworthy for those athletes who have chosen to take steroids.
If the steroids are taken by injection in the hip the athlete is in danger of penetrating the sciatic nerve
with the needle. If the sciatic nerve is penetrated, it then becomes deadened with the result being that
the athlete runs a high-risk of becoming paralyzed as ruination of the sciatic nerve destroys the ability
to contract the muscles of the legs.

Function
The piriformis muscle is involved in the actions of outward rotation of the thigh at the hip- joint
and abduction of the thigh during hip-joint flexion. The piriformis also serves to stabilize the hip by
maintaining the position of the head of the femur.

Obturator Internus
Location
Originates on the pelvic surface of the obturator foreman on the pelvis and inserts on the medial
surface of the greater trochanter on the head of the femur.

Function
The obturator internus is involved in the action of lateral rotation of the thigh in the extended
position, and medial rotation of the thigh in the flexed position. It also acts as a stabilizer for the hipjoint.

Quadratus Femoris
Location
This compact flat muscle rests beneath the obturator internus and takes its place of origin on the
ischial tuberosity and inserts into the femur.

Function
The quadratus femoris functions to laterally rotate the thigh.

Extended-sets Training

Extended-sets training offers the trainee an opportunity to increase stamina in the muscle with
an accompanying increase in muscle density which serves to provide for increases in overall muscle
strength. The component of muscle density offers a training-effect that lies between muscle size and
muscle definition. This is where the concept of the misuse of the term muscle hypertrophy can be
exemplified. Muscle density does not mean adding size or definition (per se) but it does provide for
an overall improvement (advancement) of what is often referred to as muscle integrity. That is; there
is experienced an increased dimension of depth, with an added component attached to the aesthetics
(appearance) of the musculature. Muscle density can also bring with it a component of stamina in
terms of working with heavier (although not the heaviest) loads.

For example if 10 reps are possible with a HESL then increases can be made with reference to
the rep count. If on the second and third sets of a three-set application, the trainee tires quickly, with
the result that the reps are reduced dramatically, the stamina component can allow for rep counts to
be maintained at a higher level in subsequent high end sets. It can also lead to increased rep-count
applications in the first set of the High-End-Set-Load, thus signifying that additional weight could
now be used to establish a new plateau for the High-End-Set-Load. Muscle stamina, then can be seen
as a very valuable training adaptation. Specific program applications can be implemented to address
more succinctly the component of stamina as opposed to allowing for it to happen by happenchance
(as a result of the general work applications).

Specific Application
The application of the Extended-Sets training is implemented to provide (once again) a component
of additional fiber recruitment. The concept of extending would suggest greater TUT and as
such a component of stamina would be provided which lends itself automatically for muscle hypertrophy
(counter to the proposed suggestion of what hypertrophy really means) from a density perspective.
The Extended-Sets concept allows for a unique approach that addresses the now established
Across-the-Board principle of the give-and-take syndrome of weight-resistance training. To explain;
you cannot simply ask your muscles to do more work; they must be nurtured into position through
training adaptation. The Extended-Sets training application sees the conventional set turned into a
continuous three-set application. The difference here is that the three sets are not done on the same
angle but rather at different angles.

Staying with the bench press exercise we know that the strongest angle is the Decline with the
Supine the next strongest with the Incline as the weakest angle-of-application. In order to perform an
Extended-Sets Bench Press schema the training program would call for the reverse order of angles to
be employed. That is; the trainee would begin with the weakest angle and move to the strongest; (Incline,
Supine, Decline) in one continuous or, Extended set. The added strength gained as a result of
the more opportune angle for strength as well as the additional fibers brought in. Note that most
training experts who advocate the Extended-Sets training application do so with a consistent-repcount
application; however, it is virtually impossible to be able to work at the HESL with the same
rep-count for all three sets. Therefore, under the CORFIT training approach we advocate a Descending-
Rep-Count application that sees at least one (and most often, two reps) being dropped from the
rep-count figure.

We have selected the 1-rep descent for the die-hards who may be reluctant to yield. Our thinking
here is that a reduction of two reps would not be applied with the result being that it would either be
too risky, or it just might be abandoned altogether (work with me here and let us see what we can
accomplish). Look for increased stamina and accompanying muscle density with this type of training
application. Again, it is a matter of give and take. Do not ask for the impossible, as injuries can become
a built-in evil. Recognize the added intensity factor and incorporate it into your thinking in order
to provide proper programming for you and your clients.

Do Not Confuse Advanced Training Applications
Extended sets training suggest a similar training mode for three anlges in a continous three set
application. This is in contrast to to the CORFIT triple set application in that the CORFIT triple
utilizes three different types of exercise (mass mover, isolator, peaker) and as well as training mode
(isotonic, Isokinetic, cable) and angle (incline, flat, decline).

The Extended-Sets training approach can be taken with other muscle groups obviously. Now,
one point to bring up again that is crucial is the one about confusing one advanced training application
with another! Recall, the Extended Sets application shown above saw the trainee working
through three different angles with a constant mode (Free-weight Mass Mover) application. There are
many variables that can be implemented into the Extended-Sets Advanced Training application.
However, it is vital that you do not begin to bring in a program that is really an example of a triple set
(also called a giant set) and not an example of an extended sets application. For example: let us consider
a workout for the Biceps. In the example presented below we see a schema that is not an extended
sets training model but rather an example of a triple set which of course is covered under the
triple set section covered in this chapter. The difference is found in the variance in training modes,
angles and classifications. This is not what the Extended-Sets training model looks like at all!

The Extended-Sets training application can be employed in different ways to include all muscle
groups. Put a few programs together and see how they pan out for you! Remember, as with all of the
advanced programs, utilize them for a short period of time; generally no more than three weeks otherwise
they might run stale (curbing growth and development or worse, they might push you into the
overtraining syndrome.

Rest-pause—or more accurately, Pause-rest
I encounter a problem with this suggested training approach from the “get-go” in that the name
itself would appear to be reversed. The rest-pause suggests a short rest but either it is to be considered
a rest or pause. To imply that it is actually both (which is fine then why don’t we simply name
it exactly what it is; a pause-type of rest or a Pause-Rest. Semantics aside (English 102 or is it 201; is
upstairs in room 101). There is more to the assessment involved in the name and more significantly
the approach to be taken with regards to the training concept.

To explain; The idea behind this approach is to complete a (HESL) set to failure and then rerack
the weight, wait 15 seconds and then continue the set. We are “splitting hairs” here with this
approach. The 15 seconds employed for the “pause” is really too long for a pause and somewhat too
short for a “rest” per se. I know that is what the premise behind the exercise is all about. The problem
though rests with the fact that we are re-racking the weight and then staring all-over again to
prepare for the actual lifting –lowering of the weight by getting the weights off the rack and into the
starting position. This activity tires the trainee out in that the energy of the muscles as well as the
energy-requiring focus of the mind to re-establish training position detracts from the sought-after
succinctly-applied taxation of the muscles as seen with the actual training application. I would prefer
to apply the “Pause-Rest” (you will forgive me) principle with an approach that sees the trainee maintaining
a (virtual) “ready position.” This is accomplished through the use of a training rack with the
proper placement of the pins to allow for a “Pause-for-the-Cause” strength-gaining training application.

With respect to the other consideration as suggested by the advocates of the deemed “Rest-
Pause” system is related to the length (say15 seconds rest or pause) of time. Fifteen seconds might be
considered too long therefore a reduced duration ranging from 4-7 seconds (depending on the specific
exercise) would be effective. In addition, the short pause-rest could be carried out with the
weight held in the fully extended concentric-contraction finish-position –with the added strengthgiving
component of three-joint support as in the bench press or shoulder press movements for example.
This could be a preferred application over the re-racking of the weight because of the extend
the contraction time (recall time under tension or TUT). The weight could also be maintained in the
fully-contracted eccentric-contraction finish position but this would be best served with the utilization
of the powered pin placements of the rack in manner of providing for the avoidance of undue
strain on the connective tissues of the muscles. The objective with the Pause-Rest regime is to provide
for increases muscle force with the considerations given to muscle stamina-strength. Obviously
added volumes (sets and or, reps) can be applied for sheer stamina but what is being sought here is
increasing the force of the muscle.

Pause-for-the-cause Application
The main approach to be taken with the “Pause-Rest” application involves the trainee completing
a given number of reps with a selected resistance and then pausing (either self-maintained or by
virtue of the pins as support). The set then continues for as many reps as possible. Obviously all of
these advanced training applications are performed with perfect form for reasons of safety and for
purposes of accurate evaluation of shear muscle strength. The recommendation here is to commence
with 1-3 Pause-Rest sets to begin you excursion into this training regime. Added sets 3-6 sets can be
added later with experience-related increases.

True Pause-rest Application
The following two tables are meant to be read from first from left-to-right and then from top-tobottom;
specifically, in the case of the first set in table below, one would perform 1 rep, rest for 5
seconds, perform 1 more rep, rest for 5 seconds, perform 1 more rep and then rest for 60 seconds—
the 60 second rest marks the conclusion of the first set.

Modified Pause-rest Application

The first thing that is necessary to explain here is that this modified Pause-Rest training application
is not to be confused with the Extended-Reps training application although it is easy to see why
I am concerned about this problematic that is the hallmark of the advanced training applications in
general; they all intersperse with regards to their ultimate training influences as well as their applications.
Obviously, by adding a pause and then a continuation the application here remains under the
domain of the pause –rest training; albeit modified from the Classic Pause-Rest training application.
Just as obvious however is the fact that the short pause and then continuation of the set suggests an
Extended Sets application is at work here.

You will see in the explanation of the Extended Sets advanced training application that the true
configuration of the extended-sets model would see a difference in angle and a continuation (extension)
of the first exercise that was performed with another exercise and then another exercise. This is
in contrast to adding (extending) extra reps to the existing set. In other words, the term Extended
Sets (thusly) means added sets without rest versus added reps to an existing set. Recall, the name of
the training application is Extended Sets Training, not Extended Reps training. In fact classic Extended
Sets training does not provide for a rep-count change as the approach taken is (Singles Only!)
Only our modified Extended Reps training model provides for rep-count alteration.

One to three Pause-Rest Set applications can be applied in effort to maintain focus in the muscle
and to avoid incorporating added joint-capsule and ligament and tendon duress during the application
of the movements. You will note the descending nature of the program. Incorporation of the
fatigue-factor dictates the reduced rep-count and the extended duration of the pause implemented
into this approach to the Pause-Rest training application The weight will remain consistent as this is
not to be confused (in any way) with a decline pyramid or straight “down-the-rack” training applications.
Once again to review; the following will happen; the reps per set will be reduced, the pause
time will be extended, and the subsequent (after-pause reps will be reduced as well). Note; some exercises
are, by design, more dangerous than others and an understanding of the risks involved is imperative
for the safe, efficient applications of this advanced training technique.

You can follow this mass-mover exercise up with a complimentary (or supporting) Isolation exercise.
An example here would be the supine (flat) dumbbell press exercise. However, you will want
to be careful here because of the balance considerations related to free-weight dumbbell training. I
would wait until you become versed in the Pause-Rest format of training before going overboard.

Obviously, there are a myriad of possibilities with all of the advanced training applications but
the basic premise associated with the necessary “give-and-take” proposition associated with weightresistance
training allows for a continuum basis to be put into effect. Have fun ands experiment with
them and add them to your own training repertoire; do not just simply follow my number.

Three-peat Advanced Training Routine
The idea behind the concept of the Three-Peat advanced training application is to bring into focus
the considerations surrounding the involvement of the stabilizer muscles. The incorporation of
the stabilizers into our thinking stems from a reduction-of-injury perspective. To explain; stabilizer
strength increases could be instrumental in reducing injury risk when training heavy. This made possible
because stabilizer-emphasis training allows for strength gaining potential to be realized by focusing
away from the joint and connective tissue and by hitting the mid-point of the muscle more succinctly.

The baseline operative of the Three-Peat training concept is to provide for stabilization emphasis
in the first of the three exercises that will be performed. The next exercise will be one that sees a reduction
in stabilizer activation and the third exercise in the de-emphasis of stabilization involvement
will see a virtual non-existent stabilizer involvement.

Classic Three-peat Training: Specific Application

The difference between the Classic Three-Peat training application and the Modified Three-Peat
training application models is seen from a number of variables. The first is to provide for a twomode
as well as three-angle approach to the schematic. As well, the sets are comprised of descending
rep-counts in order to accommodate the Give-and-Take concept that has been established. A small
concession goes a long way in securing the deal (re; safe, efficient training). Again, it would be a good
idea for you to secure a solid foundation of understanding of the concepts to consider the Classic
Versions of the Advanced Training applications (as are most-often presented) and then incorporate a
few modifications into the mix in effort to expand your knowledge.

Triple-double Training
In basketball if a player scores in double figures for points, rebounds and assists he, or she is said
to have completed the Triple-double; always a mark of an intense effort on the court. In borrowing
the concept and applying it to a weight-training model, we would establish a 5-10-20 reps schematic
in effort to get an added measure of intensity on the training floor. The way the 5-10-20 reps schematic
is set up is to provide for a three-pronged attack on the muscle. To explain; the 5-rep set is
done with a heavy (mass-mover exercise in effort to seek maximum strength-gaining potential. The
reps are now doubled with the second exercise which is an Isolation movement in effort to work the
stabilizer muscles and to increase size in the muscle which is best achieved through a 10-reps application.
The third exercise chosen is one from the peaker category and chosen in effort to provide for
muscle stamina with a high-reps-set application.

To review; the exercise schematic sees three exercise selected with a particular reference for
muscle activation and subsequent training effect in mind. Mass-mover, for 5 reps. Isolator for 10
reps and peaker for 20 reps. The program calls for three sets of each of these exercises and not to be
applied as a triple set but rather with a rest period between each of the sets. When the three exercises
have been completed (1 cycle) another cycle can be performed and then a third. Note that to begin
attempt 1-2 sets and then incorporate a third set the fourth time this training application is performed.
The program would look like this: In addition it might be wise to consider utilizing a descending
reps count application for all follow-up sets (particularly with reference made to the isolator
and peaker exercises.

The Triple-Double Advanced Training application can be set up for all body parts. Your challenge
now is to develop a program portfolio that will encourage you to apply this training approach
in manner of mixing it up! Obviously many possibilities exist with regards to exercise selection. Have
fun and enjoy the benefits as well. Remember, as is the case with all of the advanced training applications
they are most effective if they are utilized for a short (three weeks maximum) duration. Note; if
the triple-double is difficult to achieve you can drop the third set down to allow for a rep-schematic
that would be called (I suppose) a Triple-Single in that you escalate the rep count up from 5-10-15.
Like I was saying; many possibilities exist. It does not have to be carved in stone; everyone reacts a
little bit differently to imposed demands.

Helpful Hint: Do not attempt to train the entire body with the 5-10-20 routine. You should select
either the upper or lower body or one exercise for each of the upper and lower body workouts if
you are on a full-body regimen. If you are doing a split routine select one –two exercises from the
exercise inventory for the day to apply the 5-10-20 routine.

The 21 Club
Interestingly whenever I have ever heard a reference to 21s it was always (and I do mean always)
with regard to biceps training; and it was always with direct reference to the barbell curl exercise. I
often wondered why that was so. I am still puzzled by the fact that 21-training has been historically
established as the private domain of the biceps. If the premise is founded upon the foundation of
increasing intensity in the muscle, then the question that immediately arises is what is so unique
about the biceps. I would think we would expect the advantages of the 21 application to carry acrossthe-
board to all of the muscles of the body. The suggestion contained in this report is that the 21
Club should be opened up to a wider membership base than just the carrying-card members of the
Biceps 21-Club. In this report, a 21 training program offering will be provided for each of the muscles
of the body.

The concept behind the 21-training application is founded upon the objective to provide additional
intensity into the muscle by blasting the muscle past the point of the normally considered saturation,
(or fatigue) point. The specific application of the 21 training differs from that of merely applying
extra reps to a set. The 21 concept brings into focus the idea of training the muscle from specific
reference (contraction) points. To explain; Let us begin with the established barbell curl and work
our way forward from there. The 21 training application is considered to have a three-position
framework of reference. These include; 1, fully-extended (stretch) eccentric contraction finishposition
accentuation. 2, fully contracted concentric contraction finish-position accentuation. 3 A
complete bombing of the biceps through the entire movement range from the fully-extended
(stretch) eccentric-contraction finish-position to the fully-contracted concentric-contraction finishposition.

Each phase of the movement is performed for seven repetitions each. For the record while I can
certainly attest to the increased intensity factor attributed to the 21 concept I (strongly) disagree with
the recommendation for seven repetitions to be performed! The carved-in-stone 7-rep three-phase
package appears out of the Stonehenge age or at least it represents concrete-level (cement head)
thinking. The seven-reps dictate creates a double-edged sword in that the amount of weight to be
employed would have to be too light to be effective in the early going; Stage 1 (most predominantly)
as well as Stage 2 (secondarily). Thus two-thirds of the premise of the exercise has now been misspent.
The second problem exists with the fact that a third series of seven reps that is to be completed
through a full ROM application will prove (from almost to absolutely) impossible to perform! The
result is a cheating, sloppy movement application throughout the entire concentric and eccentric contraction
phases of the movement. What results, is a lessening of intensity rather than the desired increasing
of intensity.

The problem with the 7-reps application is that both physically, and psychologically, the trainee
is programmed for failure. The individual is focused on finishing the trilogy of stages and is in a rush.
In addition the muscles begin to suffer from lactic-acid overload. The result is poor mind-muscle
connection and resulting sloppy movement applications. In fact, the biceps rarely contract to any
degree. They are left virtually dormant as a result of quickly applied movements with a cradling effect
applied that sees the biceps protected from being over-worked or even worked at all! Once again, the
give-and-take syndrome must be applied here. If you are going to go for added intensity you really
need to know where to draw the line or the muscles will do it for you by shutting down –if not off! If
this is allowed to occur then the reasoning behind the premise is therefore shattered. Let us take a
good idea and modify it. The simple modification in mind is to reduce the rep-count for each phase
to 5 or perhaps even 4 reps following an increased experience level in manner of providing for added
resistance to be employed.

Curls-21 Traditional Application
Phase 1
The trainee begins the barbell curl exercise from the normally defined Starting Point. The bar is
brought upward (elbow-joint flexion) to the half-way point of the full ROM (90 degrees with the
lower arms held in a position that is parallel to the floor. The bar is then lowered (elbow-joint extension)
to the fully-extended finish position. This is to provide for stretch-position accentuation; as
such the emphasis here is on the eccentric contraction phase of the movement. This movement application
is done for a repeat of 7 reps.

Phase 2
The trainee contracts the bar to the 90 degrees Parallel-to-the-floor position and then concentrically
contracts (elbow-joint flexion) the bar to the fully-contracted concentric contraction finishposition.
The weight should be maintained at the Peak Position for a count of 1-2 seconds. It rarely
is of course, even with normally applied curls- let alone in the curl 21 exercise. The weight is then
lowered to the Stage 2 commencement point (90 degress) from the floor. The movement is repeated
7 times.

Phase 3
At the completion of the 7th rep (concentric contraction phase) the trainee then lowers the barbell
all the way down to the fully-extended (stretch) eccentric contraction finish-position. From this
point the bar is raised (elbow-joint flexion) to the fully-contracted concentric contraction finish position.
The contraction should be held for a 1-2 second count and then the bar lowered (elbow-joint
extension). This procedure is followed for seven repetitions. This entire three stage application is
considered 1 set of curl 21. With experience subsequent sets 2-3 can be added. More than three sets
would not be generally recommended.

Curls-21 Modified Application
With the Curl-21 (Modified) application two adjustments are made: 1, the previously-alluded-to
rep-count reduction schema. (4-5 reps) 2, A modification is made to the ROM of the movement application
in both Phase 1 and Phase 2. To explain; In the Classic or Standard Curl-21 exercise application,
Phase 1 will see the trainee first bringing the weight up to the 90o (parallel-to-the-floor)
finish-position and then lowering of the weight to the starting position. In Phase 2 of the Curl-21
exercise the trainee will first raise the bar from the parallel (90o) position to the top of the fullycontracted
concentric-contraction finish position. The bar is then lowered to the parallel-position
(90o) before it is raised again. In other words, the trainee is always working within the Sticking-Point
of the ROM. Beginning and ending at the precise starting point reduces the amount of intensity that
can truly be brought into the exercise.

Importance of Going Through the Sticking-point
In Phase 1 of the modified version of the Curl-21 exercise the trainee is instructed to concentrically-
contract the weight up to and through the Sticking-Point by a few degrees (approximately 5-8
degrees). Likewise in Phase 2 of the Curl-21 exercise, the trainee is instructed to eccentricallycontract
(lower) the weight down and through the 90 degree (Reverse) Sticking-Point position.
Again, the extended range would be between 5-8 degrees. Any more than this would virtually simulate
the normal (albeit somewhat shortened) movement application. Extending the movement application
through a greater (albeit small) range will incorporate additional fibers into the movement thus
providing for significant increased taxation upon the muscle. After all, this is what the concept of the
Curl-21 exercise is all about. Another interesting discovery attributed to the extended ROM Curl-21
movement application is that not only will the muscles be encouraged to work more but there will a
lessening of the duress placed on the connective tissue (particularly in that nagging attachment point
in the region of the lower biceps and the top of the forearms (radial-ulna joint) which is highly vulnerable
to aggravation.

Inflammation of the joint is commonplace with the curling exercises under normal training applications.
With reference made to the Curl-21 exercise, it is greatly escalated. There are also considerations
for increased fiber activity during the performance of Phase-2. To explain; in completing the
concentric contraction; along with the subsequent initiation of the eccentric contraction (in Phase-2)
the shoulders are brought into play. It is important to keep the wrists in the hyper-extended position
and to relax the shoulders in manner of providing for maximal contraction of the biceps. Normally,
with the Curl-21 application at the tope of Phase 2 (in both the concentric and eccentric contraction
phases) the shoulders are called upon to perform the brunt of the exercise load. As well there is a
tendency to curl the wrists during the completion of the Phase-1 segment eccentric contraction portion
of the movement and during the initiation of the concentric contraction portion of the movement.
In phase 3 of the Curl-21 movement application, technique is essentially something you hear
someone scream about on TV. That is about as close as you will get to addressing the requirement of
proper movement methodology. In other words, the Curl-21 exercise is supposed to be a training ally
for the purposes of gaining intensity when in reality it is generally a study in futility in that regard.

Plethora of Exercises to Choose From
As touched-upon earlier there are many exercises that can be addressed with the 21 3-phase
movement application. The suggestion here is to use single-joint exercises as opposed to multi-joint
exercises which are better served with conventional or previously discussed specialty (advanced) exercise
applications. For example the cable-crossover exercise would be favoured over the bench
press. However this is not necessarily the case in all movement selection. For example the shoulder
press is favoured over the cable-crossover for accentuation of the 21 approach. The cable-crossover
can be effective but the conventional application provides sufficient squeezing (contracting) of the
pecs. Much of this is a matter of choice based on feel.

Note as well, the training mode (re; free-weight, cable-plate stack, variable –resistance machine
training can also be implemented. Bear in mind the specific relationship each has with reference to
direct versus indirect effort and resistance associations. Experiment with the various choices and
draw up a well-rounded 21-Club exercise routine that will have you burning! Remember, you will not
be able to do the entire routine with a 21 approach. Select one exercise per body part and complete
1-3 sets before going to another exercise for the same muscle group. Another approach is to simply
move on to another muscle group immediately following the 21 exercise applications. Your pain level
will dictate your course of action.

Suggested Exercise Portfolio for Remaining Muscle Groups
Note for general movement applications for the correct performance of the 21-club training approach.
Perform all exercises with a three-phase configuration. That is Phase 1 Just beyond the first
50% of the movement range. Phase 2 second 50% of the movement range, Phase 3, 100% of the
movement range. This is true for both concentric and eccentric contraction phases of the movement
(whether pulling or pushing). It should be acknowledged from the start that there is not merely one
exercise that can be done for each muscle group. There are several choices available and trainees
should be encouraged to experiment in establishing the most effective 21-Club portfolios for themselves.
The presented exercises are merely suggestions as a good place to start.

Triceps: Standing Triceps Extension
Contrary to the often-prescribed partial (half) range movement applications for the triceps pressdown
exercise, the movement should be performed with a full ROM of the muscle. No half-way
measures are to be taken here. The concept -as outlined with the barbell curl exercise- is repeated
here with a reverse movement accentuation. I will not go into major explanations of the movement
other than that as we really do need to cover this quickly or you will never have time to get into the
gym. I did want to make that important distinction however as it is crucial to the fundamental issue
of full ROM training advantages.

Shoulders: Smith-machine Shoulder Press
The Smith-machine shoulder press exercise is selected for balance purposes as extended –type
shoulder training applications are potentially dangerous. The Smitty provides a balance factor as as a
tracking lane that allows for stability in the 21 application. The mass-mover aspect is applied here in
preference over the lateral raises or cable side lateral raise exercise because the Raises Group can exert
subtle duress on the ligaments and tendons of the shoulder.

Back: Front Pulldowns
The front pulldown is preferred here over the controversial rear lat pulldown exercise for safety
purposes (although we do allow for the conventionally-applied rear pulldown exercise to be included
in our exercise portfolio) as the stop-and-start aspect to 21 training can wreak havoc if concentration
is not at the fullest. Try this one and you will enjoy the deep burn and subsequent pump in an area
that most people find difficult to truly attack. This obviously can be done with a pronated-grip
(straight-bar) application. Again, the options are wide-spread as to grip and angle. The pronated-grip
application is suggested to provide for a strong incorporation of the latissimus dorsi into the movement.
The suggestions put forth in this thumbnail sketch are to provide a starting point of reference
to the introduction of the 21s training approach to muscle groups that may never have been taken
through it before.

Chest: Bench Press
The conventional (supine) bench press exercise is suggested as it provides for a stable base to
operate upon and allows for accentuation of the chest with an easily-facilitated range-of-motion consideration.
Also the three-joint support at the top of the lift and the safer flat (versus incline or decline
angles) provides added safety for the completion of the 21 advanced training application for the
chest. A smith machine or rack could be used as well. Later on, dumbbells could be the route-ofchoice
for your 21-Club chest training.

If you do choose to go with the cable-crossover exercise (despite my earlier-expressed concerns),
proceed with trepidation, as the shoulders could become exposed to undue stress. This is particularly
true at the top-end of the movement in both the concentric and eccentric phases where added exertion
is placed on the shoulders as well as the biceps tendon. Remember, the indirect relationship between
the effort and the resistance as characterized by cable training requires patience and full concentration
in order to effectively apply a consistent mind-muscle connection.

Quadriceps and Glutes: Lunge
The separation of the quadriceps and hamstrings region will be applied here as leg training 21s
can be potentially risky for the lower back (re; squat, leg press exercises). The knee-joint (or leg extension)
does not leave much room for the three-phase 21 application and as such will not be recommended.
Instead we have selected the lunge exercise. Now, we realize that the lunge movement
works the hamstrings and the gluteal muscles as well as the quads. However, the additional ROM
movement capability (increased with the utilization of an elevated platform) with which to apply the
21s (attributed to the lunge exercise over the thigh extension movement the lunge was selected. The
counter-balancing of the (slightly) reduced accentuation of the quadriceps with the full ROM benefit
of the lunge allows for a compensatory benefit that outweighsd the drawback. The ROM of the
lunge exercise allows for a readily-facilitated 3-phase 21-Club application. Balance will be a key aspect
here so make certain that you have something to hold onto (and that the area around you is clean) to
begin. Believe me; the 21-Club lunge application will leave your quads burning (see a specific application
below).

Hamstrings: Standing Leg-Curl
The standing knee-joint flexion exercise was selected over the lying leg curl (knee-joint flexion
exercise due to the risk factor associated with the lying leg curl exercise. The isolation concept of applying
a single-limb movement application versus a double-limb application is that there is less strain
imposed on the lower lumbar region of the back. With the focus on a three-phase training application,
there is a tendency to let the weight come down too quickly and a corresponding negative ramification
of jerking the weight upward too quickly without the benefit of proper neural impulse signalling.
The suggestion is to introduce the 21-Club leg training application with a single leg application.
It is performed with a more ideal angle-of-application component. The vertical posture does not
place the same stress upon the lower back as that experienced during the application of the doublelimbed
lying leg curl exercise. Of course the lying leg curl can be performed with a single-leg application
but despite that being the case the standing leg curl version is the recommended opening excursion
(see the specific application below).

Lunge: Specific Application
We have selected the lunge exercise for another reason as well. The movement application will
be altered so that the movement range will be taken from the working lever (leg) established at a 45o
angle from the upper body (or, one-half of the 180o true-vertical and the 90o parallel or horizontal
position of the upper leg. The sticking –point reference area to establish the partial range of the 21s
approach is pin-pointed at 50% angle between the extended leg position and the flexed 90o position.
The lunge will be conducted with a three-phase stage configuration; however, these phases will be
performed with a slight deviation from the norm. That is, the Phases will be conducted at the halfway
point in the generally applied movement range.

Phase 1
Begin the concentric contraction phase of the Phase 1 movement application by pressing with
the heels with a flat position of the foot on a staircase or secure raised platform. Press (push) upward
by concentrically contracting the drive-leg to a position that is just below above (5-8 degrees) the parallel
position of the knee. Lower slowly to the starting point; repeat for 6 reps.

Phase 2
Begin the concentric contraction phase of the Phase 2 portion of the movement by commencing
with the leg extended so that the knee is positioned just below (508 degrees) beyond the parallel (horizontal)
point. Press upward until the leg is in the fully-extended concentric contraction phase of the
movement.

Phase 3
Lower the body down by flexing at the knee so that the upper leg is just past the parallel position
with the floor and drive up through the entire range of motion to the fully-contracted concentric
contraction finish-position. .

Standing Leg Curl: Specific Application
The 21-Club standing leg curl exercise is performed with the following procedural guidelines;

Phase 1
Begin the concentric contraction from the extended (bottom position) and conclude with a leg
contracted just past the parallel position of the knee-joint.

Phase 2
Begin the concentric contraction with the leg positioned just below the parallel-to-the-knee position
and conclude the concentric contraction with the heel brought up to the glutes.

Phase 3
Begin at the fully-contracted concentric finish-position and lower the leg all the way down to the
fully-contracted (stretched) eccentric-contraction position.

As per the doctrines related to 21s training, repeat for 5 reps in each (phase) to complete the set.
Note; you will want to initiate slowly into this 21-Club movement by completing only one set for the
first few attempts. This is due to the fact that the hamstring muscle group tightens up quickly.
Strains, pulls, and tears of the region can occur easily and as such caution is required with this exercise.
Light weight, slow-speed-of-contraction movement applications are necessary with this one.

X-Reps (Extended-time Reps)
We have looked at several ways to increase the intensity of the workout. In this section we have
focused on the concept behind the generally-domained Forced Reps principle of training. Whether
through adding reps to the set with the help of a spotter or through the assistance of the Smith machine,
or the utilization of Rack-training, the idea behind forcing (face it, torturing) the muscle, into
new levels of fiber recruitment establishes the baseline of muscle hypertrophy. Additional measures
for increasing intensity have also been examined including the highly-heralded Negative Accentuation
training (negatives). Naturally, all of these approaches are implemented to meet the main goal
associated with blasting the heck out of our muscles; to gain size! Strength and definition are great as
well in obtaining the elusive superior physique. There are a plethora of schema that can lead to increased
intensity but there is one brilliant discovery that simply has not been met with widespread
awareness (rest aside acceptance). What lies in front of us is the most-overlooked training application
on the board; Static-Contraction.

Static-cling
You have heard of Static Cling, well Static-Contraction might be considered Static-Hold; as in
holding the rep. To explain; the term X-Reps represents another example of the semantics-related
problems associated with weight training. While X-Reps might suggest to you that X= extra thus
suggesting that X-Reps training means extra repetitions. This is not the case. X-reps refers to extending
the rep (as in holding the rep for an extended period of time). This approach to increasing the
intensity within the muscle is an interesting one from a scientific standpoint and a puzzling one from
a psychological perspective. The muscle response to extended-contraction time (with no movement)
is remarkable when compared to normally-applied (full ROM) movement applications. Studies (too
long to get into at length here) have showed that the hypertrophy of the muscles of the trainees using
static-contraction training was significantly more pronounced than that which was shown by the
study group that used traditional training methods! If you are like me you will say Madness in response
to the suggestion that a single-position training application would be more effective than
conventional training applications. Note; it is not known if continued static-hold training would conAdvanced
tinue to provide superior results to conventional training approaches, but it does give reason to consider
adding this new colour to your paint box.

Amazing (and Puzzling) Results
To illustrate the difference in Static-Contraction and conventional (full ROM training) one study
will be referenced; as presented by; (Holman S., Size-Surge 2, Peter Sisco & John Little (Static –
Contraction Training); 41 subjects following a 10-week bench press testing regime showed marked
strength increases (51.3% static-position strength) and 27.6% full ROM strength) using the Static-
Contraction training method. The results showed an amazing (virtual) 30% increase in strength in the
full range-movement applications following a 10-week program! The so-deemed amazing aspect to
this accomplishment is that no full range movement applications were implemented at any time during
the 10 weeks. Now that we have your attention let us examine the actual method behind the Static-
Contraction training madness.

Static-contraction Training: Specific Application
Unlike conventional training methods that feature a number of sets of a number of –full ROMreps,
the Static-Contraction training approach sees the trainee performing sets consisting of one repetition.
The difference is that 1-rep is held in position (fully-contracted concentric contraction
finish-position) an extended 15-20 up to approximately 30 seconds. These figures are established to
gain the most out of the concept of holding the position and avoiding injury risk from aiming too
high with respect to the Time- Under-Tension (TUT) consideration.

Approaches for Evaluation
In order to allow for the Static-Contraction training method to be effective it must be applied
with a succinct measuring system. All of the other advanced training approaches have to their credit a
framework of reference with respect to result evaluation. The Forced-Reps principle as applied by
virtue of spotter-assisted training may have more variance attached to it by nature. This seen because
of the unknown commodity aspect of just how much assistance was offered on a given day or given
set or even a given repetition by the spotter. Variables in the strength of the trainee on any given day
come into question as well but that is an attached rider of all training applications.

Phase 1
Establish the resistance that can be held in the fully-contracted finish position for 15 seconds.
The resistance selected will be based on known training levels based on experience. What can be held
for a given period of time (in this case 15 seconds) may not be precisely known. However, working
with the unknown variables in order to establish a framework of reference is a built-in proposition
for all of the advanced training applications. Return, (re-rack) the weight. Wait 1-2 minutes (wide
range here in manner of determining the strength and recovery capability of the muscle under this
new taxation.

Phase 2
Perform a second 1-rep set. Hold the contraction for another 15 second time limit. Wait 15
seconds longer than the first rest period and try to hold for another 15 second rep.

Phase 3
Repeat a 15 second Static-hold rep. This completes the first workout. Other exercises can be
brought in for the entire workout whatever regime is being applied.

The second workout using Static-Contraction the aim will now be to increase the contraction
time of the extended rep. using the same resistance as previous workout the extended time frame of
the rep should be anywhere from 1-3 seconds. Small increment increases in intensity is the hallmark
of all successful training methods and it is no different with Static-Contraction training. Avoid being
greedy and celebrate ANY increase in contraction time as a significant training effect. Mind you, it is
important to always aim at establishing a new plateau (extended contraction time) The next workout
you will maintain the Static-Contraction time to 2-3 seconds more (for one, or perhaps all of the
sets). In other words you will scaffold the training intensity. This approach will be used to extend the
time for the rep to 30 seconds. At which point, the resistance will be increased and the time of the
Static-contraction will be reduced back down to a starting point of 15-20 seconds (depending on how
the muscles respond to each of the potential starting points). The other variable in the program is to
see if you can add weight extend the holding pattern AND reduce the rest period between the 1-rep
sets! The suggestion here is to treat this advanced strength training application like all of the rest of
them; that is, utilize the get-in-get-out concept. This will allow you to avoid the adaptation saturationpoint
and the onset of staleness and subsequent over-training syndrome.

Note; we have outlined the static-hold position to be that of the fully-contracted concentric contraction
finish position. The static-hold can be applied at various points in the movement range for
variety. However, with that said I would utilize static-contraction at the (just before the absolute
finish-position of the eccentric contraction phase of the movement).

Ballistic Training
We have saved the best for last with our review of the advanced training applications with the
inclusion of so-called Ballistic Training. When we say saving the best for last it might very well just
mean that putting ballistic training ahead of anything else would be an error in judgement. It is crucial
that the trainee be well-versed in the rudiments of weight-resistance training applications before even
considering tempting ballistic applications. In other words; rookies need not apply! Ballistic training
should be reserved for not only experienced weight-training athletes, but for those unique individuals
who possess balance, and coordination fused together with an intricate timing mechanism that provides
for succinct movement applications. The concept behind ballistic training is to promote accelerated
strength for powerful explosive movement applications. Many of the exercises that are performed
with a ballistic approach are potentially highly-rewarding for increasing power. These same
ballistically-performed exercises can be extremely risky.

A brief overview of the concept of ballistic training (as it relates to powerlifting and weightlifting)
will be presented to open this section. A detailed analysis will not be provided as the ballistic-type
training (as applied to powerlifting and weightlifting) is a related form of ballistics but it is not what is
considered true ballistic training. To explain; almost everyone in the gym uses the concept of ballistics
when training. The use of downward force (gravity) adds momentum (as impetus to the subsequent
lifting phase of the exercise is widespread for all exercises. (This point is covered in detail in
the chapter devoted to the Differences in Eccentric and Concentric Contraction of this text). The
weight is (in essence) allowed to free-fall just before the conclusion of the eccentric contraction. In
this way the movement application is considered Ballistic. True Ballistic application is found in the
concept of projecting an object through space with force. The object being projected during weight
training applications (as witnessed in the eccentric contraction phase an exercise) is the body. The
weight itself is not being projected on its own. What this means is that true ballistic weight training
applications include the projecting of the weight into free space. The body can be allowed to free-fall
at the bottom of a movement (squats) in a ballistic-type application designed to increase power. The
body can also be projected into space (the weight at no time leaves the hands) during the application
of the jump-squat exercise for an explosion-type effect at the conclusion of the concentric contraction.
Again this is considered a Ballistic type of movement application but it is distinguished from
(True) Ballistic Training that sees the resistance leaving the possession of the trainee; (examples provided
below). The focus on this report then is to outline the considerations related to ballistic training
as it relates to the specific Advanced Training Application known as Ballistic Training which will
be offered following the initially-presented considerations under the umbrella term Explosive Training.

Many Divisions and many Applications for Ballistic Training
Ballistic training can mean a number of different things to different people. For example, One
athlete might see ballistic training to mean throwing the bar up and then catching it during the bench
press exercise (Smith machine here only please!); while another individual might approach ballistic
weight-training from a position that sees jump squats thrown into the program. Still other weight
training enthusiasts will regard ballistic training form a Powerlifting perspective. Examples here
would include the explosive lifts such as the Snatch and the Clean and Jerk exercises. The first involves
explosive coordinated synergy of effort on the raising of the bar from the floor to the overhead
(straight-arm –lockout- posture of the arms. The second involves a powerful pull of the bar
from the floor up into the completion of the first phase of the exercise (the clean) into a transition of
body adjustment and then the second phase of the exercise, the powerful thrusting (pressing) of the
bar overhead into the full lockout-position of the arms. The coordination of the upper trunk and the
legs is crucial in these lifts if they are to be successful and if the athlete is going to be able to avoid
injury.

Means-to-an-end versus End-in-itself
Ballistic training has a purpose in the weight-training game. This said true of those who are involved
in weight training as an end itself, such as that which is experienced by those who attempt to
get stronger with weights so that they will be able to lift heavier weights; simple logic to be sure. It is
also true that ballistic weight training holds a place of distinction as a major ally in preparing athletes
who use weight training as a means-to-an-end to improve their performances in their chosen sports.
Ballistic strength can be readily applied to virtually any and all sports. It should be acknowledged that
despite the appearance of simply being a matter of involvement of brawn in performing explosive
(complicated) movements there is much more to it than meets the eye. Explosive, Ballistic training
requires intricate synergy of mind and body and succinctly integrated body-part segment coordination.
In fact, there is so much that is taken for granted (and as a result so much is overlooked) in the
performance of power lifting movements that several books on the subject have been written.

Appreciation of Refinement of Movement Methodology
Much has changed from the days of simply grabbing the bar off the floor and firing it overhead
as best one could, to today where top-rated lifters apply highly-integrated technical application to
their movements. One such book by Harvey (2006), entitled Explosive Lifting for Sports, suggests
that weight-lifting exercising featuring explosive movement applications is more involved that what is
generally thought to be. He says; some detractors of weight-lifting say that top performance in the
sport is all about technique. This is simply not true; says Newton. Many technique differences as well
as mistakes occur even at the highest level of competition. The time to learn the intricacies of the
weight-lifting movements is in the early teens. Older athletes who have developed strength and power
have a very difficult time mastering the techniques of weight lifting. This statement says a lot about
the subtle nuances of what appears to be a brawn (not brain) proposition.

The involvement of high-level brain activity is required and as such there is a need to develop a
neural pathway (blueprint) in order to be able to train effectively and safely. This is precisely the reason
that the ballistic training method is reserved for EPOs (experienced players only). A word of caution
here however; often the length of time someone has done something has little or no bearing on
how well they will perform it. Some trainees just never get the hang of it (so-to speak) and as such
should refrain from the high risk associated with dangerous moves being applied with even more
dangerous practices! Neural application may not be there for some individuals as ballistic typetraining
depends on an intricate wiring mechanism of the person.

Important to Study Sound Scientific Perspective of Experts
When teaching the more demanding weightlifting and powerlifting movements it is necessary to
gain a deep understanding of the fundamental differences in the requirement associated with the
learning of the technique base for each exercise. We shall not go into the actual lessons but we will
offer one more quote from author Newton; Regardless of the approach taken to teaching the Snatch
and Clean and Jerk, (Whole Method, Part Method, or Whole-Part Method) all attempts to learn these
exercises should first be done with the use of a broom-stick. A beginner does no need the distraction
of an actual barbell while learning. This says two things about the involved techniques of ballistic
training; 1, it is more difficult than it looks, 2, it can be very dangerous. We will leave the weightlifting
and powerlifting area of consideration for ballistic training with the suggestion that before attempting
any exercises requiring ballistic movement applications it will first be necessary to learn the basic
weight training requirements. It takes a great deal of practice to transfer the different speed-ofmovement
requirements from standard (slow) movement applications of basic weight training to the
fast movement applications of explosive weight training.

Considerations for the recognized weightlifting exercises (Snatch, Clean and Jerk) and those exercises
deemed the official lifts of the powerlifting competitions (Squat, Bench Press, Deadlift) require
a unique attention-to-detail that is far too in-depth to outline here. We will not even be able to
offer a list of the derivative exercises of these recognized lifts (re; Jump-squats, Squat-cleans, Splitjerk,
to name only three in a long list). These exercises are best left for books that are devoted to the
explanations and technical illustrations related to proper movement methodology. You have heard of
the A-little-knowledge-is-a-dangerous-thing ideology and to offer an aborted (thumbnail sketch) of
the demanding lifts associated with weightlifting and powerlifting would be irresponsible on my part.
(You will be able to refer to the earlier-presented explanation of the relationship of terms relating to
the world of strength and power training outline). The suggestion here is to obtain the previouslyreferenced
outstanding text by Newton (2006) devoted to explosive training that offers a detailed
explanation and superlative action-sequenced photo illustrations.

A Cornerstone Summarization Presented by Explosive-training Expert
It is crucial to acknowledge the requirements of neural adaptation change. The muscles have to
be instructed to perform the movements correctly and the body has to adapt to the special coordination
that is required for these movements. Neural activity and coordination can only be developed by
repeating the exercise many times using proper form technique. Coordination not only makes it a
more efficient task allowing you to lift more, but it also conserves energy required for additional
training. The period of neural changes is also the time you are developing proper lifting techniques,
increasing your lifting ability, and decreasing the possibility of injury. (Groves, 2000)

How is it applied?
Ballistic training is seen as the most explosive form of training that provides a stress factor on
the muscles that is far different than any other approach. Of course with that said, there is always a
transfer factor (benefit) that sees one training application (as it relates to the ultimate goal) leading to
the success of another. Ballistic training then , would be seen a s providing a directly-related training
ground for the ultimate explosion requiring force for enhanced capability in the areas of powerlifting.
Moving a load is a measurement of strength, moving that same load through a distance (muscle
ROM) at a faster rate provides a measurement of the power capability of the athlete. Power and
strength are considered inter-related in that when one is developed it can lead to the development of
the other. However, even with that being the case, (no argument here as to the logic found in that
premise) there is still the matter of training specificity to address. In other words, if you are seeking
to increase power specific training applications need to be applied in order to accentuate the specific
training effect being sought. The concept of specificity is true across-the-board but it is especially
true when consideration is given to powerlifting. The referred-to specificity relates not only to fiber
recruitment but perhaps even more pronouncedly with respect to the neural adaptation response to
weight-resistance training (in general) and with regards to explosive training in particular.

Acceleration
The major impetus of ballistic training is to provide a neural package that allows for highintensity
motor-unit firing required in explosive training. In utilizing ballistic movements and the accompanying
neural responses, athletes can increase their performance at all levels and in all areas of
athletics. The neural application does not just allow for the movement but it provides for the succinct
timing mechanism of the thought processing that lead to smooth zone- to- zone transition of
power within the ROM of the muscle and within body segment transition leading to highlycoordinated
movement applications. It is the wiring that separates those that should utilize ballistic
training in their training programs and those that should not. Asking the body to accelerate a weight
through space when the coordination is simply not there is asking for the impossible with reference
made to safe, efficient training. The fundamental concept associated with ballistic training is called
acceleration. The ability to accelerate (and to maintain acceleration as long as possible and to then
subsequently hold the arrived-at peak performance level is a matter of well-rounded skill. Working on
acceleration then is seen as a valuable weapon for any athlete to have; especially a strength-power
athlete. It has been determined that one the most effective way to work on acceleration is to work
with accelerated-oriented training applications. (See training specificity, above). The most effective
training application specifically-related to acceleration is deemed to be Ballistic training.

Turning the Tables: Reversing the Gravitational Field
During the performance of the concentric contraction during a free-weight movement (when directly
opposing gravity; as opposed to the indirect opposition to gravity as seen with a pushing
downward movement as when working on a cable-plate-stack machine) gravity exerts opposing force
to the movement. We combat this force with a force that is greater than gravity (one of the Laws of
Newton) in effort to move the load. Let us use the Bench Press exercise for our analysis. In manner
of moving the load we must accelerate the weight through the force opposing the movement. However,
once through the initial phase (approximately one third) of the movement gravity plays a
stronger role in phases two and three (last two-thirds of the movement). Obviously, if this phenomenon
did not occur the weight would be projected to infinity. (Detractors to the concept of infinity
please get in line). If gravity did not provide for this deceleration of the weight we would either be
taken with it or we simply would not be able to hold on to it. By utilizing the concept of ballistic
training, the trainee can provide for a longer acceleration phase of the movement. In fact, the entire
movement could be considered an acceleration phase as the neural input is such so as to allow for an
acceleration of the weight through the ROM of the muscle. You might even add to the point of extended
acceleration with the suggestion that the provision of acceleration extends even beyond the
entire ROM of the movement.

Extending the Acceleration Point
This is made possible through the phenomenon of neural impulse activity being able to extend
the transference of energy to such a degree as to extend the energy field beyond the normallyconceived
limitations. To explain; Let us examine the globally applied rudiments of the Bench Press
Exercise (Caution! Smith-Machine only here please). When the bar is accelerated upward and
through the sticking-point and then all the way through the ROM, (with the idea in mind) to release
the bar from the grip (project the resistance into space) the neural input is different in that the thinking
is now not to slow-down, but to speed-up! As the resistance is raised to the fully-extended finishposition
of the concentric contraction phase of the movement (lift) the resistance is blasted upward
and released with an explosive thrusting action. With this thrusting application, the resistance is projected
into the air with great acceleration. In this way, the acceleration of the movement is extended
not only through the entire range of motion of the lift but even to a point that is beyond the ROM!
Once the bar leaves the hands gravitational force comes strongly into play but only after the bar has
been extended beyond the ROM. If we think about this for a minute or two, the realization that
something different is happening here will manifest itself. What is different is pretty drastic, and even
more so with respect to the neural adaptation that is taking place. What (essentially) takes place with
the Ballistic Training application is that there is an applied extension of the normally-thought-of acceleration
zone.

Extending the Energy Force Exemplified with Martial Arts
This concept of extending the energy field-of-force is seen with the martial arts component of
striking through an opponent rather that striking at an opponent. In other words, the strike force is
extending past the strike target. The strike is not directed to and stopped at the intended target but
rather it is delivered with the thought processing that sees a visualized target beyond the point of the
actual target. This allows for the blow to be delivered with greater force because the striker is not
thinking with a limitation put on the slowing down (virtually subconsciously) at the strike target. By
focussing beyond the target the blow is administered with far greater velocity and accompanying
force as the acceleration of the movement is extended beyond the considered normal movement
range but the normally considered neurally-involved range of thought as well.

Staying with the martial arts and the premise of extending the energy force we can look at the
exercise of multiple-resistive target breaking (boards, cement blocks) In this circumstance the energy
field is extended through a conducting system. The blow is delivered with a factor of momentum
(mass x velocity) at the center-point. The thinking is that a target removed from the immediate striking
zone will be broken as an indirect reaction to the delivered force. Indirect, in this case means that
the blow was delivered to the first block and the energy was driven right through the first block and
then into the second and then third and so on through the stack. Many people explain this as one
block being used to brak the other one as in the Domino Effect. This is not accurately assessed, as it
is not merely the action of one breaking block breaking another it is the energy force that travels
through one block and then the other that provides for the power to break through the stack. The
blow is delivered with a specific 3enrgy level application one that comes from experience and the
confidence that has been built up over time. No one starts with 15 blocks of cement and blasts hisher
way through it. The concept of neural adaptation plays a key role in being able to provide for
such a phenomenon to occur.

Extended Acceleration and Transference of Energy
This difference in the thought process represents a complete reversal of form (methodology that
is initiated by neural factors that have encompassed the rudimentary differences in the two approaches.
By adjusting the gears in the mechanism, the neural adaptation to the task at hand allows for a
different accentuation to be placed on the movement application. The demand is different and therefore
the task requirement involves adjusted thinking (impulsing). This neural adaptation and subsequent
response of the muscle fibers (as well as the coordinated effort of the components of the
body involved in the movement) allows for a specific training effect. For instance, the involved
muscles, principally the chest, but obviously with the assistance of the muscles of the shoulders, as
well as the triceps; along with the stabilization factor of the body against the bench during the acceleration
of the resistance requires a different mind-set. This mind set-set establishes the re-wiring or
what might be thought of as Extended-Wiring of the system to include all of the encompassing features
related to ballistic movement applications.

Fundamental Pattern Hold Consistent
The effects experienced with Ballistic Training are repeated from the associated premise of velocity
associated with the acceleration training examples outlined in the references to martial arts
training. There is a great increase in power development with Ballistic Training. However, recall,
training specificity dictates training effect. There is a double-edged sword connected to this basic
principle. This suggests that there is (remember) good-news bad news component at work in all
training applications. The good news is that a particular training approach that accentuates a component
of the overall training goal can be an effective ally in the effort to improve that component. On
the dark side of the moon however is the fact that the same scientific premise carries with it the dictate
that if you focus solely on one aspect of training (in this case acceleration, in effort to increase
velocity, in manner to achieve ultimate power will work against that objective if the other components
of the objective are abandoned.

It is important then to apply all portions of the equation at all times (if, albeit certain components
are emphasized over another for a pre-determined schedule of events). In other words, if acceleration
is approached with a 100% applied schedule without the considerations for strength training
(with resistance-accentuated training) then it would acceleration emphasis only would obviously
prove to be counter productive to the proposed strength-gain objective. If you constantly approach
resistance training with little or no, regard to the amount of resistance but only from a perspective
that speaks to the notion of moving said resistance as quickly as possible, associated strength component
of power cannot possibly be realized. One-dimensional training approaches are never as effective
as multiple applications (even within the same sports discipline) whether the goal be strength,
power or speed or agility, balance, and quickness for cross-training considerations for athletes from a
variety of sports. Once again, the concept of assessing the whether a training application is better or
worse than something else, must be evaluated from a position of global-good and not from a singular
view. This offers one explanation of why nothing works forever and that there is a need for a built-in
crystal ball to know precisely when to get in and when to get out of a particular training approach.
This comes with experience of course. However, the concept of regularly-scheduled preprogrammed
scaffolding applications can be utilized to optimal advantage.

We have seen this with the Eric Broser training models (as outlined earlier) and the Now-famous
West Side Barbell Training models to be analyzed later in this report.

Ballistic Training and Fast Twitch Fibers
It has been suggested that Ballistic Training elicits more fast-twitch fiber recruitment. Following
the pattern of what we know about fast-twitch fibers we can conclude that any incorporation of increased
emphasis upon the fast-twitch fibers is that an ensuing increase in strength would be the expectant
result. The recruitment of the fast-twitch fibers comes about as a result of the speed of contraction
factor that comes into play under the Ballistic Training approach. The muscles must react
quickly to the forces imposed upon them and as a result they develop more force. This is important
in Ballistic Training where the muscles must contract swiftly in order to produce extreme force in a
very limited period of time. Transferring this benefit over to the Heavy Lifts such as working with
maximum resistance during the Bench Press, Deadlift, and Squat exercises it is easy to see that the
ballistic work can produce startling improvements in several areas. The increased frequency (faster)
and improved synchronization (close-firing) of the fast-twitch fibers as manifested during the Ballistic
Training applications will be of tremendous benefit under conditions of maximum-resistance
training.

We have made reference to the Smith-machine bench press exercise as an exercise of choice for
ballistic training in that it is safe. The columns provide a track for the resistance to run on. Imagine
the potential problems associated with a free-weight barbell ballistic bench press application;
hmm… Another exercise that receives a lot of play form Ballistic Training standpoint is the (Smithmachine)
Jump-Squat exercise. You can apply the same reasoning as above-mentioned for the Bench
Press exercise). Another reason the Smith-machine is recommended is for the smoothness of the
feeling involved with the counterbalancing that is available that allows for a fluid release of the
weight and then a recapturing of it.

To explain; When the weight is thrown from the hands at the top of the lift, the subsequent returning
action of the weight will be coming down with greater force than is the norm. It is important
to re-grasp the bar early in its descent. The earlier- rather-than- later philosophy will become immediately
apparent to the individual who waits too long before taking control of the resistance in the
eccentric contraction phase. A good approach to the Bench Press exercise (Smith-machine application)
is to practice releasing the bar before getting the maximum extreme of ROM distance (at the
top of the lift). Release the bar just after the sticking –point phase been cleared to ensure that a ballistic
application that is strong (but not to the extreme) has been made. Be ready to accept the returning
bar early in the descent. The suggestion here is to retake control of the bar just above the stickingpoint
during the early stages of learning this movement) in manner of avoiding having the bar pick
up too much momentum on its descent.

Too much momentum (mass x velocity) in coming down might be a burden that too quick and
forceful for the muscles to handle properly. The result is a jarring affect on the shoulder joint and a
straining (almost tearing) effect on the ligaments and tendons of the region. You should be able to
cradle the bar coming down in manner of cushioning the blow -as it were- of the returning weight.
Once you get the hang of this approach you can then extend the return distance to include a partial
area of the reverse sticking point that is you can allow the weight to enter the sticking-point zone
before cushioning its return Remember. It is a cradling of the bar that is required; not a stabbing or
stiff-armed approach to stopping the bar in its tracks approach that is put into play here. With a little
practice you should be able to do from the top of the lift. Remember though, the higher the bar is
extended the more you have to consider the difficulty factor regaining proper control of it. This concept
is (obviously) true of all of the ballistic training applications. There are many more ballistic training
exercise applications but for purposes of space control we have selected just the Bench Press exercise
for our analysis of the basic premise of Ballistic Training. You will be ready to explode faster to
a higher level in the ROM before releasing at the top of the lift.

Establishing Across-the-board Guideline of Resistance
It has been suggested that regardless of the exercise, Ballistic Training should be performed with
a resistance that represents 30-40% of the 1RM capability of that individual (Stoppani, 2006). It is my
recommendation that 40-45% (approximately) of the high-end set load (based on a 6-rep HESL
model) be used here at the beginning. I might be guilty of splitting-hairs here but increases can be
made along the way in accordance with strength and efficiency (skill-level) attainment. It is better to
utilize the err-on-the-side-of-caution adage with this potentially harmful advanced training concept (if
in fact, adjusting the protocol here is in fact, an error).

It is also suggested that 3-5 reps be performed in the Ballistic Training models in manner of providing
for maximum effort on all repetitions. It is important to prevent fatigue from creeping in as
this will defeat the purpose of the exercise. In a addition, the concept of fatigue and its potentially
harmful effects is magnified under the Ballistic Training model.

In manner of providing for a safeguard against injury a recommended longer rest time (3-4 minutes)
be implemented (Stoppani, 2006). (Note; not as long a rest period is required with the lighter
weight and the restricted blasting of the neophyte ballistic training performance).

The good morning exercise has a pleasant-sounding ring to it and is frequently associated with a simple, almost casual “awakening-to-the-day” activity; it may be thought of s being similar to throwing one’s hands overhead in a satisfying stretch. However, while the good morning exercise appears to have a simple stretching quality attributed to it, what should be remembered is that the exercise is designed to work the lower back. Whenever an attempt is made to exercise the region of the lower back great care must be taken to perform highly-concentrated movement applications. The good morning exercise provides an excellent manner in which to build the lumbar muscle which gives the thick well-muscled ridges on each side of the vertebral column. The benefits of developing the lower lumbar muscle extend beyond mere aesthetic value. Strengthening the lower lumbar region can prevent the onset of severe injury to the region of the lower back during the performance of other exercises. However, strict attention must be paid to proper movement methodology in order to provide for the safe, efficient application of this highly-valuable but deceivingly-dangerous exercise.

Considerations for Twisting Application Not advised for Beginning Students

It should be noted that the good morning exercise activates the erector spinae and transversospinal muscle groups. However the rotatores muscles are not activated in the conventional straight up-and-down application. A twisting action must be employed in order to activate the rotatores but it is advised that the beginning weight-training student refrain from twisting actions as great strain (torque) can be exerted upon the vertebral column exposing the trainee to high injury-risk.

Light Weight, Slow Movement Advised

Advanced trainees should utilize caution when performing the twisting variation of the good morning exercise. Very light resistance should be used and highly-controlled slow speed-ofcontraction movement applications should be utilized in order to reduce the high risk of injury associated with rotatores muscle activation.

Summary of Correct Exercise Execution

It is recommended that the beginning weight-training student use only natural body weight in learning this exercise. Resistance can be added once the rudiments of correct exercise execution have been learned. If resistance is used, a barbell would be positioned at the top of the trapezius (just slightly higher than would be the position of the barbell for the squat exercise). – Assume the correct preparatory stance by placing the feet at shoulder-width distance and bending the knees slightly in effort to provide for the alleviation of the potential strain (torque) on the lower back. Be sure to raise the head and to maintain a flat, stabilized position of the back to protect the lumbar region from potential injury. – Slowly initiate the eccentric contraction phase of the movement by bending forward at the waist. You will need to utilize strong neural impulsing into the muscles of the lower back in order to provide highly-controlled slow speed-of-contraction movement applications. Remember, the gluteals and hamstrings will want to take over control of the movement so a high level of concentration is needed to direct the impulses into the lower back muscles. – Complete the eccentric contraction phase of the exercise by lowering the torso to a position that is slightly-above parallel to the floor. Bending lower than the slightly-above parallel position encourages a breakdown in proper posture which can create injuries to the lower back. Lowering the body too far also induces a resulting “whipping” action of the torso during the initiation of the subsequent concentric contraction. You will want to remember to maintain the flexed position of the knees throughout the movement application. – Pause slowly at the completion of the eccentric phase of the movement and initiate the concentric contraction phase of the exercise by slowly raising the upper torso. You will need to concentrate fully in order to direct the neural-impulses into the muscles of the lower back. – Slowly complete the concentric contraction phase of the movement by establishing a vertical position of the body. You will want to resist the tendency to rise up too quickly and force the upper torso back to parallel. If the movement is carried too far there will be pressure exerted upon the vertebrae, disks, and facet joints of the lower lumbar region. – Pause at the fully-extended concentric contraction position and before initiating the eccentric contraction phase of the exercise.

Keys to the Lift -

Be conservative when selecting the resistance to be used in this exercise. – Maintain the knees-bent, head-up, flat-back posture throughout the entire execution of the movement in effort to avoid straining the lower lumbar region. – Apply highly-concentrated slow speed-of-contraction movement applications to avoid having momentum take over control of the movement and to optimize the effects of this exercise upon the muscles of the lower back. – Utilize the slightly-above-parallel-to-the-floor position of the upper torso in the eccentric contraction phase of the movement and a true vertical (not past) position of the upper torso during the concentric contraction phase of the movement.

We may very well have saved the best for last with regards to the leg exercise inventory with the
addition of the leg press movements. The leg press exercise provides a marvelous opportunity for the
safe and efficient power training for the legs. The leg press movement allows for maximum loading
while significantly reducing the potential injury-risk associated with the squat movements. The major
benefit associated with the leg press exercise inventory is that the trainee does not have to support
maximum loading while in the standing position which presents high risk of both internal and external
injury potential.

Reduced Injury-Risk
The risk of external injury is significantly reduced in the 45° angle leg press and inverted (vertical),
leg press exercises, and is limited in the horizontal leg press movement. (I have never heard of
anyone being injured in the performance of the horizontal leg press exercise. It should be stressed
however that the rudiments of proper exercise execution need to be adhered to in order to provide
for the safe utilization of this effective exercise). The burden of supporting the load is assumed by
the legs with the back in a stabilized position in the 45° angle, and inverted leg press applications.
The lying leg press movement provides for the movement to be completed without the necessity of
working directly against gravity. (While the plate stack is driven upward, the movement application is
in the horizontal plane and thus is not considered as directly opposing gravity. where movement of
the resistance does not have to be taken directly).

Proper Execution Required
While the leg press movement is much safer than the squat movement, injuries are still a factor
to be considered. Remember, the press is considered a power movement and as such, heavy resistance
is generally employed. Whenever heavy weight is being used, the risk of injury cannot be overlooked.
While the correct application of the leg press movements can significantly reduce injury risk,
incorrect execution can induce serious injury. The beginning weight-training student would be welladvised
to learn the rudiments of correct movement methodology in order to provide for the safe,
efficient utilization of the highly-beneficial leg press exercise.

Essentially, there are three basic movement applications within the leg press exercise inventory.
Each of the exercise applications carries a global methodology while at the same time demanding
specific consideration. We shall outline the basic requirements associated with the leg press movement
and then provide essential movement components specific to each variation.

The first aspect to be considered when determining the proper movement methodology of the
leg press exercise is the comparison of exercise execution between the squat and the leg press
movement action. With the squat movement, the platform (floor) remains stabilized while the body
is moved through space. With the leg press exercise the body (upper portion) remains stabilized
while the feet drive the platform through space.

Horizontal Leg Press
We shall begin with the lying leg press as this exercise most closely resembles the squat exercise.
The greatest benefit attributed to the lying leg press is that the movement can be applied in the desired
90° angle. You will recall that the importance of applying the movement as close to 90° as possible
was seen as a vital consideration when evaluating the execution of the squatting movement.
Achieving a 90° angle of execution in the squat while possible is certainly difficult. The lying leg press
movement allows for the difficult-to-achieve 90° angle as the movement is applied in a horizontal
plane with the body positioned in the horizontal position.

Considerations for Foot Placements
The feet should be placed at shoulder-width or slightly-wider-than-shoulder width distance with
the toes pointed outward at about a 45° angle in providing for the basic anatomical position (in the
horizontal). Shoulder-width and slightly-wider-than-shoulder-width foot placements allows for full
range-of-motion applications. Wider foot placements reduce the range-of-motion of the movement
application. The negative aspect of narrow foot placements is that they exert greater pressure on the
lower spine which often leads to injury.

Proper Location Essential
You will want to make certain that
the feet are placed at the proper height
in effort to provide the most advantageous
position of the body to effectively
apply accentuation of the powerful
muscles that comprise the hip area.
Several foot positions are possible with
the lying leg press movement: a heelsout
position can be applied to accentuate
the outside portion of the thighs,
a straight ahead application is often
used to hit the middle of the thighs and
a heels-in position provides emphasis to
the inner region of the thighs.

90° Angle Possible
The lying leg press affords the trainee
with an opportunity to apply a 90°
angle-of- application and as such the
proper placement of the feet allows for
the accentuation of the desired muscular
areas. The lying leg press movement
allows for the feet to be positioned further
away from the body than in the
squatting movement. The advantage of
having the feet placed away from the body (in this case high up on the foot platform) is that it allows
for the movement emphasis to be applied via actions of hip-joint flexion and extension. The exertion
of the hip-joint provides for the accentuation of the powerful hamstring and gluteal muscle groups.
If the feet are placed too low on the platform the emphasis of the movement will be applied via
knee-joint flexion and extension. The emphasis of the movement will now be applied almost entirely
by the quadriceps.

Avoidance of Toe-Emphasis
An additional consideration is that higher foot placements facilitate the emphasis of the movement
to be applied with the rear portion of the feet while lower foot placements encourage the trainee
to apply pressure with the toes. Significantly, toe applications do little to activate the powerful
muscles of the region of the hips and instead, place heavy emphasis on the knee-joint which increases
the risk of injury and severely curbs the effectiveness of the exercise.

While it appears to be easier to move heavier loads with the toes-application, it should be noted
that when the exertion is applied with the toes, the resistance is being supported by the vulnerable
knee-joint and little effort is being applied by the powerful muscles of the hip-joint. This establishes a
high-injury risk factor and greatly reduces the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume a horizontal position on the bed with the feet placed in the desired shoulder-width or,
slightly-wider-than-shoulder-width distance and the feet positioned at a 45° angle away from the
body. Place the shoulders snugly into the shoulder harness with the head in contact with the bed.
- Slowly initiate the eccentric contraction phase of the movement by utilizing knee and hip flexion.
Remember to draw the legs up with the knee and thighs aligned in order to accentuate the muscles
of the thighs. There is a tendency to draw the legs up with the knees held out to the sides.
The knees-out position accentuates the exertion of the movement to be felt in the knee joint.
Particularly vulnerable with this action is the medial cruciate ligament which can easily become
stretched due to the extreme pressure that is being applied to the inner portion of the knees.
Keeping the entire surface of the soles of the feet will encourage the desired knee-thigh alignment.
- Draw the legs up through the entire ROM of the hips while making certain to keep the upper
torso (and this includes the area of the lower back) throughout the movement application. There
is a tendency to raise up off the bed with the lower back at the completion of the eccentric contraction
in effort to apply leverage .into the subsequent concentric contraction phase of the
movement. Lifting the hips off the bed induces a rounding of the spine action which exposes the
lower back to injury-risk due to the fact that the force vector is now directly in line with the highly-
vulnerable lower lumbar region. Pause for one or two counts before initiating the concentric
contraction phase of the movement.
- Initiate the concentric contraction phase by driving slowly with the rear portion of the feet. Remember
to keep the entire soles of the feet in contact with the foot platform. Maintaining contact
with the entire region of the soles of the feet serves two purposes.

- It allows for the accentuation of the exertion to be applied with the rear portion of the foot
which a) provides for the accentuation of the powerful muscles of the hips and b) alleviates the
risk of injury to the knees.
- By keeping the toes in contact with the platform, the dangerous practice of rocking back onto
the extremities of the heels during the force phase of the movement is eliminated. Rocking back
onto the heels induces a hyperextension of the knee-joint which could create serious injury to the
patella ligament.

- Concentrate fully on driving with the powerful muscles of the hips and thighs while providing
for slow deliberate movement applications. You will want to avoid the tendency of raising the
hips during the concentric contraction. Raising the hips causes an arching of the back posture
which places the trainee at risk of suffering from a jamming of the facet joints in the lower lumbar
region.
- Remember to avoid lifting the head off the bed during the concentric contraction as this will
encourage a rounding of the back posture which despite the fact that the movement is not performed
directly against gravity and the resistance is not being supported by the spinal column,
could lead to injury risk. The rounded back posture allows the force vector to attack the exposed
lower lumbar region.
- Avoid “snapping-out” at the conclusion of the concentric contraction phase of the movement. A
snapping action in the knee causes a hyperextension effect which can easily cause serious injury
to the ligaments and tendons in the knee-joint. There is tendency to rise up with the hips during
the completion of the set. Raising the hips during the concentric contraction causes an arching of
the back posture which exposes the lower lumbar region to injury.

Keys to the Lift
- Maintain contact with the bed with the entire back (as well as the head) throughout the entire
movement application. Do not lift the spine off the bed at the completion of the eccentric contraction
phase and remember to avoid raising the hips during the concentric contraction phase of
the movement.
- Maintain contact with the entire soles of the feet and drive off the rear portion of the foot. You
will want to remember to avoid the tendency of rocking back onto the extremities of the heels
during the completion of the concentric contraction phase of the movement.
- Avoid the tendency of “snapping-out” at the conclusion of the concentric contraction phase.

45-degree Leg Press
The most prevalently utilized leg press movement, virtually every gym is equipped with a 45° angle
leg sled, the 45° angle leg press is considered less effective than the lying leg press due to the fact
that the 45° angle application focuses almost exclusively upon the quadriceps muscles while providing
only very slight attention to the hamstrings and only slightly more emphasis on the gluteals. The
fundamental benefit of the 45° angle leg press is that due to the fact that the back is in a stabilized
position and the weight does Dot have to be supported in a standing position; considerably more
weight can be applied to the movement. The added loading affords the opportunity for enhanced
growth and development of the quadriceps. However, the effects upon the hamstrings and the gluteals
is far less than if a lying leg press movement application was executed with far less weight.

However, for those who are against squatting or for those athletes who have suffered injuries,
the 45° angle leg press allows for potentially safer, (if somewhat less effective) power training for the
muscles that comprise the region of the hip-joint.

Injury Risk
While the 45° angle leg press is considered safer than the squat exercise (due to the stabilized
posture of the back and the removal of the requirement to support the weight on the shoulder while
performing the movement against gravity), there are number of injury risks associated with the performance
of this exercise. Due to the fact that heavy resistance is employed in this movement and
because of the exertion placed upon the knees and the lower back, as a result of the angle-of
application, proper exercise
execution is required to ensure
the safe, effective utilization of
this popular leg movement.

Danger of Hyperextension
of the Knee Joint
However, one major concern
associated with applying
pressure with the rear portion
of the feet is that there is a
tendency to rock back with the
heels in an exaggerated posture
that sees the toes raised off the
platform. Because of the angle
of the movement application, if
there is an exaggerated rocking
back on the heels there is experienced
a hyperextension of the
knee-joint which can lead to
serious injury.

As well, many trainees fall
into the habit of pushing down
on their thighs or even their
knees during the concentric
contraction of the movement
(not recommended as it detracts
from proper form and
the opportunity for maximum
fiber recruitment potential in the thighs). If there is an exaggerated rocking back on the heels action
and the trainee applies additional pressure by forcing the knees downward, the hyperextension of the
knee-joint is much more severe.

Foot Position
The position of the feet is an important consideration when approaching the execution of this
exercise.

Heel Pressure
The feet should be placed at the sufficient height so as to allow for a full or flat foot placement
of the feet upon the platform. The height should be such so as to allow for the entire region of the
soles of the feet to remain in contact throughout the movement application which allows for the
pressure to be exerted with the heels of the feet which serves two important functions.

- It allows for the emphasis of the movement to be applied through the actions of hip-joint flexion
and extension which activates the upper hamstrings and gluteals providing for enhanced growth
and development potential. (Note: the quadriceps are still remain highly-activated with the heelpressure
movement application but the benefit of incorporating the hamstring and gluteal muscle
groups can be realized). Please note as well: The involvement of the calf muscles is virtually eliminated
(the calves only provide a stabilizing effect), due to the fact that the heels-in-contact-withthe-
platform position eliminates the actions of plantar and dorsi flexion of the ankle-joint which
(as mentioned), activates the calves.
- The pressure upon the knee-joint is significantly reduced with the pressure being exerted by the
heels which lowers the risk of injury.

Low vs. High
A low foot placement encourages the emphasis of the movement to be applied with the toes
which results in the activation of the quadriceps. However, the desired emphasis upon powerful
hamstring and gluteals muscle group, which is activated using a high foot placement, is lost.

Close vs. Wide
The second area of consideration regarding foot position is the displacement of the feet. Several
applications are possible with the 45° angle leg press exercise. The general approach would be to apply
sufficient distance so as to allow for a full range-of-motion of the movement application. A
shoulder-width distance – with the feet placed in a slightly outward position- would be applied in order
to allow for the natural full range-of-motion execution of the movement. If the feet are placed
too far apart, a sacrifice must be made in the range-of-motion of the applied movement.

Conversely, if the feet are placed too close together, there will be an abbreviated eccentric contraction
application because the knees will be blocked by the chest. There will be a resultant spreading
of the knees to allow for a completed ROM of the eccentric contraction.

In addition, if the feet are placed in an exaggerated (closed) “stance” with feet touching, there is
natural tendency to raise the inside of the feet and to apply the pressure with the outside portion of
the feet. There is also a strong tendency to rise up onto the toes when the feet are placed too close
together which exerts pressure upon the knees as well as the lower back.

Involvement of the Calf Muscles

Danger of “Springing”
Another point is that because of the 45° angle of the movement application, the exertion of the
pressure being applied by the toes invokes the actions of dorsi flexion and plantar flexion of the ankle
joint which activates the calf muscles. The calves work in combination with the quadriceps which
further reduces the involvement of hamstrings and glutes. In addition, the calves/quadriceps combination
results in an applied springing action during the eccentric/concentric transitory phase of the
movement application. .Springing- exerts great pressure upon the knee-joint which can easily lead to
injury to the patella ligament.

Dangers of Human or Machine Error

Dangers of Poorly-Fitting Machines
One note of caution should be taken even before you take your position upon the leg press machine.
Make certain that the weight handle is securely in place and safely supported by the safety pins.
Frequently, machines are constructed with pins that do not amply support the cradle. These pins can
come loose on one side or the other either during the loading of the machine or through use by other
trainees. The machine may appear to be safely supporting the weights you have put on but the cradle
may be at the very edge of slipping off the pins. One side of the cradle could be completely off the
support pin (on that side} with the result being that should you happen to nudge the other support
out of place during your entry into the seat, the weight cradle could come crashing down upon your
leg.

Avoid Stepping Under the Cradle
Always enter the machine from the back of the seat as opposed to the side. This way you can
avoid the necessity of the potentially dangerous practice of stepping in under the cradle with one leg
to provide balance for the entry into the seat. You can enter by stepping on the seat and then “scrunching”
down into place. (You will want to wear clean shoes for this maneuver or the gym owner will
complain). I use this approach regardless of whether I am familiar with the apparatus or not. No
matter how safe the machine appears to be (or even has proven itself to be), you cannot afford to
take any chances as one mistake could be disastrous. As well, grasp onto the grip the provided handles
on the side of the machine and not the release handles for the weight cradle. If you grab the
weight-cradle handles they can easily be turned out releasing the load down on yourself.
Once safely in position, check and see if there are any safety pins that can be placed on the sled
columns that would provide a margin of safety should anything go wrong with the original support
pins.

Twist Free of Machine
When leaving the machine always twist the body around and step onto the floor outside of the
machine as opposed to standing up and stepping out of the machine leaving one foot under the
weight-cradle. Once again, should anything disturb the weight-cradle, it can come crashing down
onto your leg. When you consider the amount of weight that you will be working with on the leg
press exercise, the thought of the weight-cradle slamming into your leg should persuade you to exercise
extreme caution when working with the 45° angle leg press machine. To be honest, I have not
seen a cradle come crashing down on anyone but I have experienced a number of precarious situations
that definitely raised my caution level.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by positioning yourself in the seat with the back in a
rigid and flat posture and secured firmly against the back rest. (Remember to keep the feet out
from under the weight cradle at this point).
- Place the feet on the weight-cradle platform with a shoulder width displacement with the toes
pointed slightly outward. Raise the feet to sufficient height so as to provide for the exertion of
the movement to be applied through the rear portion of the feet. This will allow for the incorporation
of the hamstring and gluteal muscles.
- Apply sufficient pressure upon the platform so as to be able to quickly adjust to the load should
anything go askew with the handles and support pins of the weight-cradle. Make certain to set up
the auxiliary safety pins. Slowly turn the handles of the weight-cradle to allow clearance for the
movement.
- Making certain to keep the head up and the chest out, and with the back held in a rigid, and flat
posture and pressed against the back rest begin the concentric contraction phase of the movement
by slowly using knee and hip extension to drive the weight upward.
- Drive off the rear portion of the feet while utilizing strong neural-impulsing in the powerful
muscles that comprise the hip to alleviate the pressure on the knee-joint and to get the most out
of the movement.
- There is a tendency to rise off the seat during the ascent so you will want to concentrate on
keeping the lower back pinned against the back rest throughout the movement.
- Complete the concentric contraction phase of the movement by slowly extending to the “finish
position”. Be cautious not to rock back onto the heels at the conclusion of the movement. You
will also need to concentrate on avoiding the tendency to “snap-out” at the end of the lift in order
to avoid straining the knees. Pause at the conclusion of the lift for two counts before lowering
the weight. Please note: many experts in the field of weight-resistance training advocate that
the movement should be halted just short of the fully-extended position. However it is felt here
that full-extension applications are safe providing there is no snapping-out of the knees at the
conclusion of the lift. As well, by providing a fully-extended application there is enhanced opportunity
to activate the gluteals and the upper hamstring/gluteal tie- in which accentuates the effectiveness
of the exercise without any necessary risk of injury.
- Begin the eccentric contraction phase of the movement by slowly extending the hips and the
knees. You will want to direct strong concentration into maintaining the impulsing into the muscles
of the gluteal and hamstring region in order to avoid the tendency of allowing for gravity to
take over the lift and forcing the knees to absorb the burden of supporting the load.
- Concentrate on maintaining a flat position of the feet as there is a strong tendency to lift the
heels during the eccentric contraction phase of the movement in effort to alleviate the pressure
felt in the gluteal region and redirect it to the area of the knees. Remember, there is a natural
tendency to incorporate the calf muscles into the action by utilizing dorsi flexion in the eccentric
contraction phase. Keeping the flat -feet position will allow you to avoid this common pitfall.
- Make sure not to bounce at the completion of the eccentric contraction phase of the movement
in effort to apply momentum into the subsequent concentric contraction. Bouncing discourages
muscular contraction and accentuates the pressure upon the knees. Bouncing also encourages a
hip-thrusting action during the initiation of the concentric contraction which exposes the lower
lumbar region to potential injury.

Keys to the Lift
- Maintain full contact with the feet on the foot platform and drive off the region of the heels during
the concentric contraction of the movement. (Remember to avoid a rocking-back-on-theheels
action at the completion of the lift which forces a hyperextension of the knees).
- Avoid the tendency to utilize a hip-thrusting action at the initiation of the concentric contraction
by staying down in the seat with the lower back pressed against the back rest.
- Avoid “snapping-out” at the completion of the concentric contraction phase of the movement.
- Maintain a flat-position of the feet during the completion of the eccentric contraction phase of
the movement in order to avoid the natural tendency of raising up onto the toes.
- Avoid bouncing at the conclusion of the descent in order to alleviate strain on the knees and the
lower back.

The hack squat exercise provides an opportunity to implement a different squat application into
the student’s leg program. The back squat is often categorized-as a power movement when in reality
it should definitely not be considered as such. The major benefit attributed to the back squat exercise
is that it allows for a potentially safer squatting variation. The hack squat exercise is performed on a
hack squat machine which features a reclined weight-track, shoulder harness, and a back rest which
provide for enhanced balance and a reduced angle-of-exertion (with reference to the considerations
associated with the line-of-gravity) which allows for a facilitated movement application.

The back squat exercise is of particular value to those athletes who have suffered shoulder injuries
and cannot support or balance the bar across the shoulders as required in the conventional squat
movement application. While the back squat is generally regarded as presenting less of a risk than the
regular squat, it carries significant risks of its own.

Movement Analysis
What should be noted is that the hack squat exercise places specific demands upon the trainee
and should not automatically associated with the conventional squat. While there are some similarities
of exercise execution, there are also a number of distinct differences that require specific movement
methodology on the part of the trainee. Remember, weight-resistance training is highly-specific
and as such, each exercise places specific demands of proper exercise execution upon the trainee.
The hack squat exercise places a different emphasis upon the muscles that surround the hip-joint
and knee-joint. Of particular significance is the fact that the unique angle of the foot bed places a
unique emphasis upon the ligaments and tendons of the knee. Particularly vulnerable are the patella
ligament and the quadriceps tendon which attaches to the patella bone on the front of the knee.

Resistance Selection
It should be noted that just because a trainee might be strong in the conventional squat, it should
not be taken for granted that heavy poundage can be applied to the hack squat movement. The earnest
weight-training student would want to take the time to build the strength up in the specific fibers
called upon in the hack squat exercise by escalading the resistance gradually before attempting heavy
loads.

Proper Foot Placement

Dangers of Feet Too Close
The correct stance would see the feet placed
upon the platform in a slightly forward position and
spaced at slightly wider-than-shoulder-width distance
with the toes pointed in a slightly outward
position. If the feet are positioned to close to the
body, there will be tremendous pressure exerted
upon the knees during the eccentric contraction
phase of the movement. Also, with the feet positioned
too close to the body, there is tendency to
come off the back rest and use a hip-thrust action
during the initiation of the concentric contraction
phase of the movement. Coming off the back support
and employing a hip-thrust action induces the
force vector to hit directly upon the lower lumbar
region.

Dangers of Feet Too Far Apart
Conversely, if the feet are positioned too far in
front of the body, there is a tendency to apply an
exaggerated hip-thrusting action in order to maintain
contact with the back rest. The exaggerated hipthrust
action can force the trainee up onto the toes,
which forces the trainee to assume an arched-back
position. Arching the back results jams the facet
joints in the lower lumbar region. Complicating matters
is the fact that the force vectors now directly
attack the vulnerable spinal region.

In addition, if the feet are positioned too far in
from of the body there is natural tendency to lower
the head during the eccentric contraction phase of
the movement due to the angle formed between the
upper torso and the legs. A dropping of the head
action encourages a rounding of the back response
which further exposes the lower lumber region to
injury.

Range of Motion
A slightly-wider-than-shoulder-width foot
placement (with the feet pointed slightly outward) is
recommended because this posture allows for a facilitated full range-of-motion movement application.
As well, if the feet are spaced too close together there is greater felt in the knee. Of particular
concern is the lateral cruciate ligament of the knee. As well, close feet placements encourage hipthrusting
and a following rising up onto the toes action which, as outlined, is strongly advised against.
Another crucial point needs to be made: the angle of the foot platform should be slight as a correlation
between the severity of the angle and the amount of pressure that is exerted upon the knees during
the movement application exists.

Summary of Correct Exercise Execution
- Assume the proper preparatory posture by placing the feet upon the angled platform in a
slightly-wider than shoulder width stance. The feet should not be placed too far in front of the
body or too close to the body. The correct distance is determined top be that placement which
does not:

- Exert undue stress upon the knees;
- Force the body away from the back-rest;
- Induce the trainee to rise up onto the toes.

- Assume the proper preparatory posture by aligning the body beneath the shoulder harness while
establishing a rigid and flat -back posture with the head up and the chest out. You will want to
make certain that the entire length of the back (not just the upper portion), is in touch with the
back rest.
- Begin the eccentric contraction phase of the movement by utilizing hip and knee-joint flexion
and slowly lower the weight to the bottom of the natural range-of -motion of the hip flexion action.
The natural ROM would be one that allows for a facilitated movement application that encourages
the activation of the muscles of the gluteals, upper hamstring region, and the quadriceps.
It is important to produce high-activation of the muscles in order to reduce the exertion
upon the knee-joint.
- You will need to concentrate fully on applying strong neural impulsing into the gluteal region as
well as the area of the posterior upper thighs in order to avert the natural tendency to allow for
gravity to take over control of the movement in the eccentric phase which results in a bouncing
action at the conclusion of the descent. Bouncing at the completion of the eccentric phase exerts
tremendous pressure upon the knees which can easily cause injury to the quadriceps tendon and
the patella ligament.
- In order to establish the correct movement application in the concentric phase, it is imperative
that the trainee maintain contact with the platform with the entire foot (not just. the toes), and
drive off the rear portion of the feet. If the heels are raised up, the exertion will be applied with
the toes, which places added pressure upon the ligaments of the knee.
Please note, however, that you should not over emphasize the pressing action of the rear portion
of the feet by raising the toes off the platform (dorsi flexion). If the toes are raised off the platform
it encourages a hyperextension of the knee-joint which creates high injury-risk to the patella
ligament as well as the quadriceps tendon.
- Remember to avert the natural tendency to apply a hip-thrusting action into the initiation of the
concentric contraction phase of the movement by driving off the heels and by maintaining contact
with the back rest with the entire back. Note: some back rests do not extend down to the
full length of the back. In such a case, the trainee will have to be extra cautious to maintain the
correct flat -back posture and to keep as much of the back jammed against the back rest as possible
in order to encourage a stabilized posture of the highly-vulnerable lower lumbar region.
- Raise the weight slowly through the concentric contraction phase of the movement by utilizing
well-controlled knee and hip-joint flexion. You will want to avoid snapping-out at the completion
of the lift as this action will encourage a hyperextension action of the knee-joint. Snappingout
also encourages a resulting hip-thrust action which creates an injury risk to the lower lumbar
region.

Keys to the Lift
- The first step to the safe, effective utilization of the back sq~ exercise is to recognize from the
outset that the back squat exercise is not a power movement per se. Heavy poundage are not required-
and in fact are discouraged- in this exercise.
- Pay strict attention to applying the correct stance, body posture, and exercise execution throughout
the performance of the exercise or injuries are a virtual certainty.
- Utilize slow speed-of-contraction movement applications
- Press off the heels of the feet and not the toes.
- Keep the back Bat and rigid, and maintain contact with the back support throughout the movement
application.
- Keep the bead up and the hips down in effort to avoid the natural tendency of dropping the
head during the descent.
- Utilize strong neural-impulsing in effort to ensure maximum activation of the involved muscles
in order to reduce the exertion upon the knee-joint.
- Avoid bouncing at the conclusion of the eccentric contraction phase of the movement.

The lunge exercise is of great value as an overall shaper and definer of the anterior and posterior
portions of the upper leg (quadriceps, hamstrings, and glutes), but unfortunately this movement is
often overlooked by weight-resistance trainees. Even the most ardent leg-training enthusiasts -rarely
include lunges in their routines. Many trainees view the lunge movement as a waste of valuable time
and energy. The expressed viewpoint is one that suggests that lunges are a sissy movement and that
true lifters go with the power movements for their leg development. The feeling appears to be that
lunges are for those people who are not interested in serious training.

The above thinking represents ignorance and prevents the trainee from realizing the benefits of
one of the most effective movements in the entire weight-resistance training exercise portfolio. It
takes patience and dedication to apply lunge routines into the training schema but the magnitude of
the positive resultant effects can be startling. Lunges not only promote separation and definition in
the legs but have proven to be effective in providing for major size increases as well. Many of the
bodybuilding champions credit their outstanding leg development to the effects of the work they put
in on their lunges.

Movement Analysis
For purposes of clarification, the lunge exercise
can be performed with either barbell or dumbbell and
can be applied with a short or long stride. The front
lunge can also be performed with the benefit of a
raised platform or on the floor. For beginner trainees
it is recommended that the dumbbell version of the
front lunge movement be used with a short stride application.
It is also suggested that a raised (5-7 inches)
platform be used.

Dumbbell vs. Barbell Application
The dumbbell front lunge application is safer than
the barbell front lunge approach due to the fact that
the resistance is held at the sides of the body as opposed
to being held across the back of the neck. With
the resistance held across the base of the neck any
deviation in technique or posture places the trainee at
risk of incurring back and knee injuries.

Due to the fact that the lunge movement requires
a level of expertise (there is a strong balance factor
associated with the movement application), the risk of
injury is relatively high with barbell applications. While
there is a balance factor associated with dumbbell
lunge applications as well, there is less chance of the
trainee suffering a back injury. The knees are vulnerable
in both movement applications though again, the
barbell approach would carry higher risk.

Short vs. Long Stride Application
The beginning student should utilize a short stride
versus a long stride application in order to allow for
more easily-facilitated correctness of technique. The
short stride will help alleviate early balance problems
which will help reduce the risk of knee injuries that
can occur as a result of veering off to the side. However,
it should be clearly stated that if the stride is too
short, the trainee will be exposed to injury of the frontal
knee area. If the stride is not of sufficient length,
the trainee is forced to come up onto their toes, which
exerts tremendous pressure on the patella ligament.

The beginning trainee will want to experiment with various stride lengths in order to find the
correct distance. The determination of the correct stride length would be made by using a stride that
allows for a 90° angle between the upper and lower leg regions. The beginning trainee would also
benefit from a check-point or reference point with the support leg. The angle of the upper and lower
regions of the support leg would also be at 90°. As the trainee becomes more experienced and thus
more adroit in the movement application, greater stride lengths can be applied.

Experienced trainees can effectively apply a fully extended rear leg position without running the
risk of losing balance. The fully-extended rear leg position provides for maximum exertion of the
front (lead) leg as well as providing for maximum contraction of gluteal muscle region of the rear
(support) leg. The key is to take a stride that will provide maximum balance and at the same time allow
for the exertion of the force to be applied with the rear portion of the lead foot allows for a reduction
in the strain that is extended upon the highly-vulnerable patella ligament located in the front
of the knee.

Raised Platform vs. Floor Application
The utilization of the raised platform versus a flat floor application can effectively reduce the risk
of injury due to the fact that the position of the lower leg in relationship to the upper leg provides a
more advantageous angle with which to apply pressure with the rear portion of the foot. By applying
pressure with the rear portion of the foot the trainee can effectively reduce the exertion felt in the
knees. An added advantage to driving off the rear portion of the foot is that the hamstring and gluteal
muscle groups are greatly accentuated.

Summary of Correct Exercise Execution
- Assume a normal stance with the feet positioned straight ahead and placed inside shoulder width
distance. Generally a 6-8 inch displacement distance would be desirable in order to provide maximum
balance.
- Maintaining an erect posture with the shoulders square and the head up (hands would be held at
the sides of the body) slowly take a step forward onto the secured raised (5- 7 inches) platform.
The head should be held up and the chest thrust forward throughout the movement in order to
prevent the trunk from rising up. If the trunk is allowed to rise up it elicits a rounding of the
back reaction which could lead to lower lumbar region injury.
- Apply a stride length that would allow for full pressure on the complete foot. The knee of the
trail leg should come to a position about an inch from the floor. Take your time and check the
position of the legs in relation to each other as well as the angles that are created between the
upper and lower regions of each.
- Initiate the concentric contraction by driving off the rear portion of the foot. Come back slowly
to the preparation stance. At this point you may change feet and step forward with the alternate
foot or repeat the action with the same foot. Beginning trainees with little experience on this
movement could help their quest for balance by repeating the action with the same foot until a
desired number of repetitions is completed. With a little more exposure to the exercise they may
want to initiate an alternate foot approach into the movement application.

Keys to the Lift
- Maintain a rigid posture with the back with the shoulders square and the head held high in order
to establish a safe and efficient movement application.
- Apply pressure with the rear portion of the foot during both the concentric and eccentric contraction
phases of the movement in order to alleviate pressure on the patella ligament of the
knee.
- Train slowly with full appreciation of the need to maintain balance in order to reduce the risk of
medial and lateral ligament damage to the knees.

For those people who have always considered the
front squat as a poor man’s version of “real squatting”
they may have been shortchanging themselves in their leg
development. The front squat is an often-overlooked exercise
and one which has proven to be an excellent
movement for the activation of the muscles of the anterior
thigh (the quadriceps). Particular emphasis is exerted
upon the lower anterior region (specifically the vastus
medialis), which is more highly-accentuated than is the
case with the performance of the conventional squats.

Considerations for Line of Gravity
The reason for accentuated emphasis of the lower region
of the anterior thigh is that the weight-in-front-ofthe-
body position associated with the front squat exercise
alters the position of the force vectors. The line-of-gravity
is now aligned with the area of the knee- joint as opposed
to being directed through the hip-joint when the weight is
held behind the body as seen in conventional squatting
applications. While the front squat exercise activates the
quadriceps, it also incorporates the involvement of the
hamstrings, and the gluteals. The front squat movement
application allows for a more easily-facilitated range- ofmotion
during the actions of flexion and extension of the
hip-joint.

The Differences of Front Squat
There are a number of important differences in the
execution of the front squat that need to be addressed in
order to reduce the risk of injury and to ensure the effective
application of this highly-valuable exercise.

- Firstly, the main difference in the front squat and the
conventional squat is the position of the bar. The
front squat exercise sees the bar held in front of the
body high up on the chest (clavicle height) and secured
in a folded arms or cross grip application. The
elbows must be held high at all times in order to provide
for the secure placement of the bar. If the elbows
are allowed to drop down the bar-will slip
downward which forces a thrusting forward of the
body which results in a lowering of the head which
could set the trainee up for injury to the lower back.
The head should be held erect with the chin tilted
upward. The back is held in a rigid and flat posture
throughout the movement application;

- Secondly, there exists an opportunity to employ a
slightly wider stance in as there is an increased range of-
motion associated with the front squat movement.
The wider stance allows for a slightly different emphasis
to be applied to the muscles;

- Thirdly, Due to the fact that there is a more readilyfacilitated
action of hip flexion with the front squat
movement, the trainee will have to concentrate fully
on avoiding the natural tendency of lowering the
weight too quickly. If the trainee descends too fast
there is a natural resultant of bouncing into the completion
of the eccentric contraction phase of the
movement. “Bouncing” – as outlined in the conventional
squat exercise- can cause serious injuries to the
knees;

- Finally, there is also a natural urge experienced by the
lifter to drop the head during the initiation of the
concentric contraction phase of the movement.
Dropping the head encourages a rounding of the back
resultant effect which places the lower lumbar region
in serious jeopardy.

It should be remembered that while front squats can
alleviate many of the dangers associated with conventional
squats, they too can provide serious injury risks. The
weight-resistance trainee would need to pay strict attention
to the rudiments of proper movement methodology
in order to provide the safe, efficient utilization of this
highly-valuable, but -at the same time- risky exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory stance for the exercise
by establishing a slightly-wider-than- shoulderwidth
stance with the feet pointed slightly outward.
- Cradle a bar across the front of the chest with the
arms folded over the bar in a criss-cross position. The
bar should be resting across the area of the anterior deltoids.
- Initiate the eccentric contraction phase of the exercise by
slowly lowering the body downward utilizing hip and knee-joint flexion.
You will want to remember to maintain the desired headerect
position throughout the descent.
- Maintaining full contact with the floor with the entire area of the
feet (not just the toes) slowly lower the weight to the desired
eccentric phase finish-position with the thighs placed in a position
that is parallel to the floor.
- You will want to pause for a full count at the completion
of the eccentric contraction phase in effort to avoid the
tendency of bouncing into the subsequent concentric contraction phase of the
movement.
- Slowly begin the concentric contraction phase by utilizing knee and hip-joint extension to rise
upward.
- You will want to raise up slowly to the fully-extended finish position

Keys to the Lift
- Utilize the correct stance and posture throughout the entire movement application in both the
eccentric and concentric phases of the exercise.
- Maintain the desired flat-back position with the head held erect.
- Be careful to maintain the desired flat-foot position throughout the entire execution of the
movement in both the eccentric and concentric phases of the movement application.
- You will want to concentrate fully in effort to avoid the natural urge to bounce out of the eccentric
contraction phase finish position in effort to add impetus to the subsequent concentric contraction
phase of the exercise.

Introduction
Another manner in which to work the gluteal muscle group is to utilize another variation of the
thigh (hip-joint) cable exercise in this movement the emphasis of the movement action is applied
toward the body as opposed to away from the body as evidence in the thigh (hip-joint abduction exercise.

Movement Analysis
In this movement application the emphasis is exerted by bringing the leg across the front of the
body. The same basic rudiments of the hip-joint abduction exercise are put into effect here. There is
a strong tendency to allow knee-joint flexion to occur in the action leg as the cable is brought across
the body so you will have to exert strong concentration to maintain the desired locked-knee position
of the leg. Once again there is a strong tendency to rock the body to and fro in effort to incorporate
momentum into the movement application.

In this exercise the trainee would be advised to concentrate on leading the movement with the
rear portion of the foot rather than the front portion. The rear portion accentuation allows for additional
emphasis to be exerted upon the inner portion of the thighs which allows for the strong activation
of the gluteus medius.

The movement can be applied on a 45° angle application or a 90° angle (straight-out away from
the body) application. In order to provide the greatest squeezing of the gluteus medius the 90° angle
application would be considered the more desirable approach. The trainee would be required to concentrate
fully in order to gain the maximum ROM in the movement application as the tendency is to
abort the concentric contraction phase of the movement short of the fully-extended position. By
extending the leg to the fullest extent there is an opportunity to accentuate the gluteus maximus in
the difficult -to-reach higher inside portion. Once again it should be stressed that it is imperative to
maintain a stiff- legged position of the support leg otherwise the action leg will be induced to undergo
knee-joint flexion which would greatly reduce the effectiveness of the exercise.

Slow, speed-of-contraction applications should
be used during the execution of the exercise in order
to gain the most out of the movement. You should
pause at the completion of the concentric contraction
phase of the movement for a two-count and
then slowly return the weight to the starting position.
You will need to concentrate fully on resisting
the forces of gravity from taking over control of the
lift during the eccentric contraction phase of the
movement.

Added Medial Rotation
The rudiments of the cable (hip-joint) adduction
exercise are followed only with the inclusion of the
additional action of medial rotation of the thigh.
That is the thigh is turned in as the concentric contraction
phase of the movement is being completed
which allows for greater squeezing of the gluteals as
the cable is drawn across the body. The gluteus minimus
and the gluteus medius muscles are accentuated
during this movement.

You will want to remember to initiate the medial
rotation of thigh with the hip-joint rather than
attempting to medially rotate the lower leg at the
knee-joint. Activation of the knee- joint could produce
ligament and tendon damage to the knees particularly
vulnerable would be the interior cruciate
ligament during the concentric contraction phase of
the movement and the exterior cruciate ligament
during the eccentric contraction phase of the
movement.

It is essential that you apply a slow deliberate
medial rotation of the thigh rather than to apply a
vigorous thrusting action of the leg. Remember to
pause for two counts at the completion of the concentric
contraction phase of the movement before
initiating the eccentric contraction phase of the
movement. Also you will need to concentrate fully
on maintaining the locked-knee position of the support
leg during the eccentric contraction phase of
the movement.

There are many variations of the movement ap-
plications for the cable hip-joint actions. You may want to experiment with several approaches in
order to gain the “feel” of each. As long as correct exercise execution is applied throughout the entire
movement application, you will be able to utilize this highly-effective portfolio of exercises for your
safe, efficient development of the muscles that comprise the area of the hips.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by standing on a raised platform with
the cable attached to the action leg which is held in a position that is just back of the parallel position
of the body.
- The body should be held in an erect position with no bending at the waist permitted.
- Slowly initiate the concentric contraction phase of the movement by drawing the cable inward
across the body. You will want to lead the action with the heel as this will discourage a bending
of the knee resultant which could place the knee-joint in jeopardy of strain.
- Complete the concentric contraction phase of the movement by drawing the leg across the body
evenly to the fully-extended (natural) position. You will want to focus on not allowing for a
bending action of the torso during the completion of the movement.
- You will want to pause for a full count before initiating the eccentric contraction phase of the
movement.
- Slowly begin the eccentric contraction phase of the movement by lowering the leg slowly downward
and back across the body.
- Complete the eccentric contraction phase of the movement by lowering the cable back to the
starting position. You will want to make certain to maintain the desired erect posture of the upper
torso during the movement application.

Keys to the Lift
- Utilize light resistance and establish and maintain the desired erect posture of the upper torso
throughout the entire execution of the exercise.
- Establish and maintain the desired stiff-legged position of the action leg during the entire performance
of the exercise.
- Utilize slow speed-of-contraction movement applications and avoid the natural urge to apply a
herky-jerky application to the movement.

The Lying Leg Curl exercise represents the most fundamental Hamstring movement and offers
opportunity to work the hamstrings with a variety of foot positions. The exercise can be potentially
harmful to the sometimes delicate hamstring muscle group as well as the lower back. Light resistance
should be utilized in effort to reduce the injury risks associated with the lying leg curl movement.

Considerations for Machine Selection
The lying leg curl exercise is performed on a lying leg curl machine. The machine may be either a
combination thigh extension / leg curl machine which as outlines earlier would feature a flat bed, or
a specific lying leg curl lying leg curl machine which could feature either a flat or angled bed. The flat
bed accentuates the upper area of the hamstring muscles as well as the gluteals due to the angle of
pull of the muscles during the movement application. The angled bed allows for greater accentuation
of the hamstrings throughout their range of motion due to the more advantageous angle of pull and
the relationship of the force vector and the gravitation forces experienced during the movement.

The angled bed provides a more natural movement application. Because the semtiendonosis and
the semimembraneosous cross both the knee and the
hip joints the movement application of the leg curl
forces the hips to rise off the flat bed. The resulting
raising up off the bed action exposes the lower back
to potential injury. As well, rising up off the bed reduces
the effectiveness of the exercise due to mechanical
disadvantage of the force vector and its relationship
with gravity.

The angled bed allows for a natural positioning of
the torso with the hips in a slightly raised and thus
natural position for the movement application. The
angled bed allows for contact between the torso and a
solid base of support. The movement application is
performed with the body in a more advantageous position
with respect to the relationship between the
force vector and the gravitational forces.

In addition, the flat bed encourages a lifting of
the head and a rising of the chest off the bed. This
flaw in posture creates an arcing in the back exposing
the lower lumbar region to injury risk. The angled bed
discourages the raising of the head and even if there is
experienced a rising of the chest off the bed, there is a
compensatory base-of-support provided at the hips as
well as a superior angle of application.

Considerations for Feet Displacement
One of the foremost considerations attributed to
proper exercise execution of the leg curl are those
related to feet position and displacement. The feet
should be spaced about 7-9 inches apart (depending
upon the width of the hips), in order to maximize the
effectiveness of the exercise and reduce injury risk. If
the feet are spaced too far apart there will be a severe
reduction in the natural application of the movement
throughout the entire ROM of the hamstring muscles.
In addition wide placements could invoke stress upon
the inner region of the knees.

Conversely, exaggerated close feet placements can
produce great stress upon the spine. In addition,
closed feet placements discourage the activation of
the inner portion of the posterior thigh and encourage
the accentuation of the powerful biceps femoris. The
result is that the hamstrings are not provided with an opportunity for full and even development.
In addition to the considerations given to the displacement of the feet are those areas of concern
related to the basic positions of the feet. The reference here is to:

Feet straight-ahead
This position encourages the incorporation of all three major hamstring muscles.

Heels-in position
This position accentuates the activation of the stronger outer or lateral position of the posterior
region of the thigh, notably the biceps femoris muscle. As outlined earlier the accentuation upon the
powerful biceps femoris muscle discourages a balanced development of the rear thigh.

Heels-out position
This position encourages the involvement of the inner portion of the posterior thigh. The difficulty
experienced with this position is that the weaker region is accentuated during the movement
while the powerful biceps femoris muscles are discouraged from becoming involved in the movement.
This would be an effective position to use if you have been abandoning the inner region and
over-emphasizing the outer portion of the posterior thigh.

It should be noted that the hamstrings as a group are not only called upon to provide support for
the knee joint during the actions of knee-joint flex on and knee-joint extension but to serve to provide
impetus for the action of external rotation of the leg. This action creates the twirling sensation
during the concentric and then eccentric contraction phases of the movement application.

As you go through your set, the heels are encouraged to come inside even more with the result
that increased emphasis is being placed upon the biceps femoris muscle. If you find that the heels are
being forced in too much during the completion of a set (you might want to ask a partner to watch
for the movement of the heel), then simply reduce the weight and focus on maintain the straightahead
position of the feet. It should be noted that when too much resistance is applied, there is a
natural response of the pelvic girdle to rise up from the bed in order to provide for a more optimal
angle-of-pull for the muscles to complete the lift.

This raising of the hips action (hip-joint flexion), is a natural mechanism of the body to alter the
upper attachment of the hamstring muscles so that they can now function more effectively as kneejoint
flexors. This is why the angled bed is more effective in providing for a more natural movement
application. Due to the natural tendency of the pelvic girdle to raise up off the bed during flat-bed
applications of the lying leg curl movement the trainee is exposed to high risk of injury to the lower
lumbar region due to the hyperextended posture of the back.

Dorsi Flexion vs. Plantar Flexion
Another major question that needs to be answered is that of which ankle-joint position should
the trainee assume when applying the leg curl movement? The considerations given to dorsi flexion
applications are that more resistance can be utilized and there is a greater feeling of comfort during
the movement application. The reason for the “appearance” of being able to work with greater loads
is that the calf muscles are greatly activated during the dorsi flexion application.

In addition, the activation of the hip joint also encourages the involvement of the gluteal muscles.
In fact it is very difficult to isolate the neural-impulsing into the hamstring muscles when the
dorsi flexion ankle-joint position is used. Conversely, when plantar flexion applications are utilized,
the emphasis in the hamstring area is more readily realized. This is due to the fact that the calf muscles
are relaxed and not activated nearly as much during the movement application.

As well, due to the plantar flexion position of the ankle-joint the gluteals are discouraged from
taking as much of an active role. It should be noted however, that the trainee must concentrate fully
on directing the neural impulses into the hamstring muscles in order to provide optimal growth and
development opportunity. While the trainee would experience a reduction in the amount of resistance
that would be used, he/she would be comforted by the fact that the burden would be taken up
by the hamstrings and not by the support muscle groups. With reference to the “comfort factor”
there is feeling of a pulling action experienced throughout the posterior region of the thighs and less
of a “squeezing” sensation felt in the calves which offers a feeling of discomfort at the outset. However,
with a little practice, the comfort experienced with the strong activation of the calves will be
realized with the control being exerted with the hamstrings. More significantly, the benefits that will
be realized will far outweigh the considerations for comfort. You may want to experiment with both
ankle-joint positions in order to gain a full appreciation of the sensations attributed to each position.

Considerations for Additional Injury Risks
You will want to be extremely careful not to allow for any “bouncing” to occur at the completion
of the eccentric contraction phase of the movement. The bouncing effect creates a hyperextension
effect upon the knee joint which could lead to serious injury to the popatella ligament located
in the front of the knee. As well, bouncing at the bottom of the eccentric contraction phase of
the movement encourages a resulting lifting of the upper torso off the bed. This is particularly evident
during applications on the flat bed. As the head is raised there is a resulting exaggerated arching
of the back which creates a jamming of the facet joints in the lower lumbar region.

This flaw in exercise execution is frequently illustrated when too much resistance is attempted. If
you cannot perform the movement without rising off the bench if effort to provide required momentum
then reduce the resistance before you injure yourself. It is difficult to avoid rising off the bed
when performing the leg curl exercise on a flat bed machine. This is due to the fact that the hip flexors
are attached to the lumbar vertebrae. As the movement is being performed, the hip flexors pull
with great force upon the femur bones of the upper legs driving them into the bed of the machine
which induces a natural lifting of the head which creates a great arching in the back. You may want to
place a cushion or a towel under the hips to provide a base of support in manner of alleviating the
pressure upon the lower lumbar region.

If during the completion of a set, you notice that you are beginning to rise off the bed, then
simply abort the set, reduce the resistance and pump out a high-rep set of perfectly performed repetitions.
Remember, the hamstrings are a comparatively-sensitive muscle group and as such extreme
care must be taken to avoid injuries to the muscles as well as their connective ligaments and tendons.

Particularly vulnerable is the tiny but prominent popliteal muscle located directly behind the
knee. The popliteal muscle is highly susceptible to injury and once injured (even slightly) it can plague
the trainee for a lifetime. Also at risk are the highly-visible, lateral and medial cruciate ligaments
which provide the support for the knee. These ligaments form the chord-like connections on the
outside and inside portions (respectively), of the posterior region of the knee joint.
In addition, the hamstring muscles themselves can become inflamed and stretched, pulled, or
even tom with poor technique and improper weight selection. Always utilize slow speed-ofcontraction
and highly-synchronized movement applications and use a high degree of common sense
when selecting your resistance on the hamstring curl exercise. You would be well-advised to strive
for the “feel” in the muscle on this exercise one rather than testing yourself on how much weight you
can move.

Summary of Correct Exercise Execution
- Assume a face-down prone position on the leg press machine with the head held to one side or
chin touching the bed. If a straight bed is used use the cheek-to-one-side posture to further discourage
any resulting arching of the back.
- Grip the sides of the bed and make certain the rollers are placed across the Achilles tendon of
the foot. You will want to avoid having the rollers come too far up the calves as this would reduce
the effectiveness of the exercise and could result in knee strain due to the inappropriate angle
of exertion associated with the rollers riding up too high. Conversely you will want to make
sure not to place the rollers too far down on the heels as they could slip off resulting in potential
dangerous alteration in pressure that could damage the knee joints.
- Slowly raise the weight upward by utilizing knee-joint flexion. You will want to be sure to raise
the weight through the muscle’s full ROM before pausing for two counts while squeezing the
weight. You will need to: concentrate fully in order to avoid blasting the weight up too quickly
and bouncing the rollers off the gluteals as rapid movement applications on the concentric contraction
phase of the movement could provoke injury to the knees.
- Once at the fully-extended concentric contraction phase of the movement following the twocount
pause, slowly return the weight to the starting position. You will need to avoid the general
pitfall of allowing the weight to return too quickly by utilizing strong neural impulsing to provide
well-controlled muscular contractions.

Keys to the Lift
- Make certain to keep the bead down throughout the movement application
- Utilize slow speed-of-contraction applications
- Exercise caution in selecting the resistance to be used in this movement