Last Monday I tinkered around with the notion of using a T-Bar to work the entire back through to the hamstrings. Personally, I'm really not so keen on the t-bar or any constraining piece of equipment. However I decided to throw the exercise in to my Monday routine. The result was my legs and side area of my hips (gluteus medius and minimus most likely) were totally obliterated. It did not take long for the effects to be felt. The next day I was a guy who walked around like C3PO and cringed at the idea of sitting down. The only problem is today is fucking Saturday and I am just healing up enough to get back into a decent routine!
I am quite happy I performed this hybrid exercise on the T-Bar, but quite upset that it diminished my legs to wobbly weak god-fearing limbs. I don't think I would try it again quite yet, but I will sometime when I am ready to put my legs back to the test.
In case you wanted to try it here it is:
Ty-Bar Hybrid
1. Load up a T-Bar with 80% of your guesstimated max.
2. Straddle the t-bar and lift it. MAKE SURE YOU ARE ABLE TO KEEP YOUR LOW BACK ARCHED. If not don't do it.
3. Your feet should be in a dorsiflexion position (toes are facing up and heels down - think opposite of being on the balls of your feet). You may need to grab a few small plates or a small board to place your toes on if the t-bar does not allow for dorsiflexion. Knees should be slightly bent.
4. Keep the body very tight and "white knuckle" the grip. This point you should be standing tall with your "war face" on.
5. Hinge your upper body downwards through your hips. Do not allow any movement except the hips hinging.
6. Using your arms and concentrating on squeezing the shoulder blades together, bring the weight up towards your chest.
7. Now bend the knees more and hinge the hips back as far as possible. Hold for 1-2 seconds.
8. Straighten your arms and return to the standing position.
9. Repeat the sequence and get ready for a shock to the hammies.
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