Leg Weights Exercises

How to Train Index   Main Weights Page Doing a Weights Session Upper Body Exercises

Cleans and Power Cleans This is the first part of the Clean and Jerk performed in Weight Lifting Competitions. Although you hold the bar with your hands and as such may think of this as an arm exercise, it is your legs that should be doing the bulk of the work. Hold the bar on the floor, just over shoulder width apart with you legs bent at about 90° and, very importantly, keeping your back straight. This will be helped by looking straight out in front of you, some people even try to look up a bit to keep their backs straight. Lift the bar straight up keeping your elbows high and when it is high enough that you can flick you wrists under the bar, bend you legs and straighten up for the squating position. Thinking about jumping under the bar will help with performing Cleans. Hence during this exercise you will bend you legs twice for one lift. It is important to stress that, particularly with as Cleans are a little complicated to learn, you must get help or tuition if you are not 100% happy with what you are doing. No-one should try to learn this exercise from scratch without the supervision of someone experienced in the technique - and even then start with very low weights.   Hamstring Curls From the picture you will see hamstring curls require the use of a machine. You will find that, because of the way in which various machines are set up, the weight you can lift will vary greatly from one to another. This is normal. Lie on your front with your legs off the end of the bench and ankles under the lifting pad. In a smooth action bring your feet up towards you backside. Some people will be able to pull the weight the whole way over, whilst others will not have enough mobility for this. It is important that during hamstring curls you don't arch your back too much if you are struggling with the weight and this will place undue pressure on it - think about tightening your stomach muscles to avoid this.