Official Site of the James Madison University Strength & Conditioning Program

 

 

WEIGHTED SIT-UPS

Purpose: Develop abdominal muscles.

Starting Position:

  1. Lying in a sit-up position knees at 90° .
  2. Hold the required weight with hands, similar to holding a steering wheel.

Procedure:

  1. In a controlled fashion perform a sit-up, keeping feet on the ground.
  2. Descent of the exercise should be controlled and follow a five count.

Key Points:

  1. Feet should remain free of any restraint.
  2. Knees bent throughout entire exercise.

 

     

BACK EXTENSIONS

Purpose: Develop lower back muscles.

Starting Position:

  1. Using a back extension apparatus or bench, lie facing down with hips positioned off the end of the bench.
  2. Begin the exercise in the flexed positioned

Procedure:

  1. In a controlled manner extend the lower back so the upper body is parallel with the floor.
  2. Pause for a count and slowly descend to the start position.

Key Points:

  1. Upper body should only come to a parallel position.
  2. Weight can be used during this exercise.

     

© Copyright 2000-05 Gregory A. Werner 

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 This is the official website of the James Madison University Strength & Conditioning program.

Please direct any comments or questions to Greg Werner, Director of Strength & Conditioning.

Date this site was last updated 09/29/2008 10:04:05 PM

© Copyright 2004-08, Gregory A. Werner