The Body Sculpting Bible for Women (41 page)

The object here is to keep your legs completely straight, staying locked at the knee joints and bending forward at the waist. It is very, very important to make sure you keep your back completely straight while bending forward. We recommend that as you bend down, you keep your head and eyes looking straight ahead and level. If you look down at the ground, you will be very likely to hyper-flex your spine and cause a lower back injury.

TECHNIQUE AND FORM

Before you begin the exercise and throughout the execution, you must direct all of your focus to the hamstring muscles of the rear thigh, to help activate them even more. “Put your mind in the muscle!” When you return to the starting top position of the exercise, focus on the erector muscles of the lower back by slightly arching the spine and sticking the chest out, contracting those lower back muscles.

With your body straight, legs locked and arms hanging down, begin the exercise by bending over at the waist.

Remember to look straight ahead as you bend over. Your eyes must be looking level with your body as you reach parallel to the floor.

As you bend over, concentrate on the hamstring muscles of the thigh and make sure your back is straight as you lower yourself.

As you reach a point where your torso is parallel to the floor and the bar or dumbbells are fairly close to touching the floor, slowly and without rest begin lifting your body back up from the waist, concentrating on focusing all of the work to the hamstring muscles of the thigh. Do not use any momentum during this movement, especially at this position! You will really feel the hamstring muscles contract in the lower position as you slowly change directions and begin your way upward.

Keep your head and eyes looking straight ahead as you return to the standing position.

As you return to the start position, really contract your hamstring muscles, but don’t stop there. As you stand straight up, stick your chest way out and slightly arch your spine while you contract the muscles of the lower back.

Hold that position for only one second, then slowly and smoothly begin lowering your body again, maintaining the same exact form as when you began the exercise.

VARIATION

FAQ:

I see many people doing this exercise and they are looking down at the ground while doing it
.