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Workout Details

Equipment:
Barbell

Body-part:
Thighs

Target:
Hamstrings

Synergist:

Instructions:

  • Set a bar at navel height or slightly below.
  • Set up facing away from the rack with the bar resting in the notch of your elbow just below the insertion of bicep.
  • Stand up tall and unrack the bar.
  • While maintaining an active shoulder position, keep the bar stabilized and walk for a designated distance or amount of time.
  • When setting up for the lift, ensure you take a good deep breath to set your shoulder position. The weight will drive your shoulders into scapular depression so you want to ensure that your shoulders are set in a good position prior to lifting the weight.
  • Shrug the shoulders just slightly. Not enough so that it takes above a position of neutral but just enough to offset the weight pulling your shoulders down.
  • Walk slowly and ensure a heel-toe pattern.
  • Stabilize the weight and don’t allow it to drive you into overextension.
  • Continue to breath throughout the exercise and don’t rely upon respiration for spinal
    stabilization.
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