mihou
Rang: Administrateur
Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005
 | | Exercise of the Week: The Reverse Squat | |
Exercise of the Week: The Reverse Squat
by Christian Thibaudeau This is a cool exercise that's basically the opposite of a
squat. It's fairly easy, so it's best kept as the second exercise
of a hamstrings superset or used with some special training
techniques such as double contraction or super-slow reps. Take a lat pulldown bar attached to a high pulley station and
shoulder it like you would with a squat bar. Take a squatting
stance and slowly pull yourself down. This is the same movement
pattern as with a squat but the resistance is pulling upward
instead of downward.  This exercise focuses primarily on the hamstrings; it's
basically the closed-chain equivalent of a seated leg curl. It also
works the lats, rear delts, forearms, and biceps, which must all
contract isometrically to hold the bar in place.The key point is to avoid using your own body weight to lower
the weight. Some people will let themselves fall down, which
decreases the need to rely on the muscles to do the job. If the weight is too heavy and your feet tend to come off of the
floor, put a pair of dumbbells over your feet or have partner hold
you down. You can also vary the foot stance and even use a
lunge/split squat stance if you want. The best methods to use with this exercise are:1) Low double contraction: Squat down completely, slowly bring
yourself halfway up, pull yourself back down, and finally get back
to the starting position. This is one repetition.2) Super-slow movement: Pull yourself down in 5-10 seconds and
bring yourself back up in 5-10 seconds.
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