Online Fitness Trainer, Exercise Programs & Workout Routines


Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Lower Back

Calories Burned:  510 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
Take a shoulder width grip on the barbell with an alternating palm grip (one palm up and the other palm down). Your feet should be about shoulder width apart and your knees should be bent at the starting position.

Your lower and upper back should remain straight and your head up throughout the movement. Begin by sticking your chest forward to properly align your back. Straightening your legs and then erect your torso, as if you were standing up from a chair; you should end the movement in the standing position with your chest sticking out.

Return to the starting position by slowly lowering the weight toward the ground. The entire motion should be performed in a smooth, controlled manner that lasts about 4 seconds, with the downward movement no faster than the upward.

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