Exercise Machines Brownsburg IN
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North Vernon, IN
Doing Seated Calf Raises on the Lying Leg Curl Machine
If you don't have access to a seated calf raise machine in your gym but do have access to a lying leg curl machine, you can use it to do an excellent version of the seated calf raise. It's most useful when your lying leg curl machine pad is a single straight padded bar rather than separate roller pads.
Move the pad up as high as you can on the settings. Set a calf block directly under the pad - if you don't have a calf block, you can use two dumbells lined up so that you can set your feet on the dumbell handles (hex dumbells, not round ones work best).
Sit on the end of the bench, set the balls of your feet on the calf block. Now slides your knees under the pad and shift around until the pad is firmly on your knees/lower thigh area. Do the calf raise from there.
The movement is exactly the same and actually has some advantages over the actual seated calf raise machines.
Power Rack Deadlift Machine - A Great Mix of Free Weight and Machine Benefits
The deadlift is obviously one of THE best exercises you can do...it just hits EVERYTHING.
But a lot of people have trouble with this exercise in the bottom where you have to bring the bar around your knees then up. This can put a fair bit of torque on the lower back, especially if you have any lower back issues.
That's where specialized bars like the Super Deadlift Bar and the Trap Bar come into play. They let you stand right in the middle of the weight so the bar doesn't ever contact your legs.
I use the Super Deadlift Bar all the time for deadlifts. I'm not a competitive powerlifter so I don't have to work on the specialized technique for it.
So if you don't have one of those bars, where does it leave you?
It leaves you with THIS version of the deadlift....the Power Rack Deadlift Machine.
It's actually a really simple idea...you're going to set two barbells on the rails of a power rack. They'll be angled down (loaded at the top to counterbalance and loaded with more at the bottom). You'll just grab the ends of the barbells, standing in between them, and do the deadlift from there.
This mimics the concept of the bar that you can stand in the middle of. If you've ever seen a Worlds Strongest Man contest, it's similar to the deadlift event on those. You get loaded, it stabilizes you somewhat, but still leaves you with enough freedom of movement that it's still more like a free weight exercise than a machine exercise.
It also has the advantage of allowing you start at whatever height you want, making it a perfect alternative for those who want to deadlift but can't because of issues with the form of a straight bar deadlift.
Also, it works the grip and forearms VERY strongly...you're grabbing onto the thick ends of the bars, where the plates usually go. KILLER forearm training in addition to total body training.
Here's the starting setup. I've got one plate on the top ends and two on the bottom ends. The bars are angled do...