morningstar
Cathlete
I have never seen this in any workout DVD, but maybe Cathe does it and I just haven't seen it yet. Let me know if that is the case because I'm always exciting about discovering new workouts!
Here's the deal:
Form pointers
Let me know if you try it - I'd love to hear about your results.
Here's the deal:
- Place one heavy dumbbell on end at the end of a mat. Be careful to balance the weight carefully, and make sure that if it falls it won't land on anything, including you! Care is needed here, and if you have a spotter, even better! I use a 25-30lb weight.
- Lie on your front with your feet at the same end as the dumbbell. Make sure to wear shoes.
- Grab the middle of the dumbbell between your feet, holding tight.
- Lift the dumbbell toward your bum, slowly, and then lower it back to the floor; Keep your foot flexed (toes are not pointed) to isolate the hamstrings and avoid cramping the calves
- Do as many reps as you can, to fatigue. If you choose, you can lift heavier and take breaks, or lift lighter and change up your rep pattern to work on endurance. I generally do about 50 of the suckers.
Form pointers
- Do not lift all the way to your bum or lower all the way to the floor. Keep to a limited range of motion and work the mid-range of the movement so you are not resting at any point. Go too high and too low and you are out of the working range.
- You can change up the rep pattern, using any count you like, you can work the negative or the positive or both, you can use pulses and holds. Change it up each time you do it, and have fun with it.
- Sometimes I do this exercise along to a DVD workout, changing the DVD exercise to the hamstring curl to utilize the DVD's rep pattern.
- Remember to stretch, and only do it three times a week on non-consecutive days.
Let me know if you try it - I'd love to hear about your results.
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