Strength And Conditioning
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Barbell Straight Leg Deadlift & Physioball Leg Curl
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing Free Weights & Physioball. Utilizing Free Weights and Physioball Strength Training Equipment can increase strength, power, endurance and core stability in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Barbell Straight-Leg Deadlift & Physioball Leg Curl develop the muscles of the Lower Back, Glutes & Hamstrings.
Barbell Straight Leg Deadlift – Stand in an athletic stance with feet shoulder-width apart. Bend forward from the hips with the chest forward, back flat and legs slightly flexed. Grasp the barbell with an overhand grip shoulder-width grip. While maintaining tight abdominal and lower back muscles extend from the hips keeping the barbell close to the legs throughout the movement until a standing position with the barbell against the thighs is reached. Return back towards the starting position with the barbell stopping at mid-shin (weight plates on barbell should not touch the floor) by flexing at the hips and keeping the barbell close to the legs (Upper Body should be nearly parallel to the floor).
Physioball Leg Curl – Lying supine on the ground with the arms at the side, place the heels of both feet on a physioball and lift the hips off the ground. Flex at the knees and pull the physioball as close to the buttocks as possible while simultaneously elevating the hips. Return back to the starting position while keeping the hips elevated from the floor.
Barbell Straight Leg Deadlift – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Physioball Leg Curl – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
