Lifting Technique:
1. Select
desired weight
2. Adjust
the height of the bench if necessary
3. Sit on
the bench with your legs fully extended, without hyper-extension (soft
knees)
- Feet should
be shoulder width apart
4. Grasp
the handles and straighten the back to lean back slightly [Fig.
1]
5. Pull handle
back to your lower abdomen just above your thighs [Fig.
2]
6. Squeeze
your shoulder blades and elbows together to lift the weight
7. Lower
the weight to complete a repetition, full stretch, and full range of
motion by allowing the weight plates to nearly touch
- Continue to extend
the legs with soft knees
8. Complete
the desired number of repetitions