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Published on Jun 20, 2013
Lunges on kBox. Works quads, hamstrings, gluts.
-Use the Exxentric harness, squat belt or lifting belt is ok when squatting with lower inertia or intensity. -Stand on kBox or use an elevated platform of any kind, box, bench for example. -Make sure you have correct end position, adjust the cord length and add an extension cord if necessary. -Put flywheel in motion with a gentle push and go to extended position. -Push submaximal in the first repetition. -If cord length feels fine in the the top position in the first submaximal repetition, push maximal the second time in lower position. -Do the number of reps you decided before the exercise. -Rest accordingly after set is ended.
-For eccentric overload you can try to not resist the flywheel in the way down until in the end and decelerate all energy in a short period of time in the lower position. -Another way of overload is by using something to push away from with the arms, like rings. This put more energy in the motion in the concentric phase yo use for overload in the eccentric phase. -You can also have extra long cord out and in the end of the concentric phase sitt down in and get all the kinetic energy as an impulse in the bottom position (Warning! for experienced and well training subjects only!). -By adding the extension cord or some extra hooks between harness and reel you can limit the range of motion in for example rehabilitation or familiarization of the exercise.