Everyday Systems

I've been using this for the last 2-3 months to increase my legs strength, and it works for me.
I don't recall seeing this anywhere (I didn't spent much time browsing the forum...). If it already exist, forget this.

Principles:
Keep your back straight. Act like having a hinge in the hips.
Keep your elbow angle steady, in order to let the lower back and legs muscles do the job (like a hinge in the shoulder).
Rise the sledgehammer in simultaneous with the the legs straighten. Both movements (legs and shoulders) should begin and end simultaneously .

Caution: If you're not use to exercise your lower back, start slowly. If you have issues with your lower back or knees, it's better not to start at all.



In Exercise 1 there are 2 options for the legs position. Option B focus in the inner part of quadriceps muscles.
Exercise 2 is the Shovelglove version of the Lunge.
Exercise 3 should be done with the rearward leg not touching the floor (at least during the lifting phase).

Comments, critics, improvements, are welcome.

Why is no one smiling while doing the workout....great illustrations!

koopa wrote:Why is no one smiling while doing the workout

I gess it's just a "Mona Lisa" smile
The dummy told me he was enjoying the workout

A nice variation to Exercise # 1 above is the Barbarian Squat

Hah. That looks good. I'll have to try it when I can swing outside again.

It should be done with the rearward leg not touching the floor (at least during the lifting phase. from the site here

Legs exercise are much important because it gives the complete shape to our body.If someone is not doing legs but doing exercise of upper part then his legs will be tiny and he will not be able to pull up more weight which we can see in www.wizessay.com page where exercise of legs are very important for a gym er.