This is a tremendously effective exercise for building up strength and flexibility in the hamstrings (the muscles down the back of the legs), buttock region, and lower back. Because of the stress that it places on these specific muscles, it's recommended to use light weight and high repetitions. Usually 12-20 repetitions are ideal, working in 3-5 sets two to three times per week. The first time you do them, the exercise can elicit a significant amount of delayed onset soreness; so back off for a couple of days and let the muscles in the back of the legs relax.
Don't use more than a 15-20 pound bar to start with, and even when you've become used to this exercise it's not recommended to use much more than 50 lbs.
1-Hold the bar behind your neck and keep the chest high.
2-Begin to bow forward, all the while keeping the chest high, back straight, and knees semi-locked.
3-Go as far forward as you can while respecting the described position in step 2. Don't let your back curve!
4-Return to the starting position and be sure not to arch your lower back.
Please check with your healthcare provider before beginning any exercise program, to be sure that the exercises are right for your condition.
Don't use more than a 15-20 pound bar to start with, and even when you've become used to this exercise it's not recommended to use much more than 50 lbs.
1-Hold the bar behind your neck and keep the chest high.
2-Begin to bow forward, all the while keeping the chest high, back straight, and knees semi-locked.
3-Go as far forward as you can while respecting the described position in step 2. Don't let your back curve!
4-Return to the starting position and be sure not to arch your lower back.
Please check with your healthcare provider before beginning any exercise program, to be sure that the exercises are right for your condition.
