Assisted Nordic Hamstring (PL-ANH)
| Machine Weight: | lbs. = 408 | kg. = 185 |
| Max User Weight: | lbs. = 350 | kg. = 56.7 |
| Starting Assistance: | lbs. = 18 | kg. = 8.2 |
| Total Max Assistance: | lbs. = 180 | kg. = 81.6 |
| Max Plate Capacity*: | 4-45 lb. plates | 3-25 kg. plates |
| Size** (L x W x H): | in. = 77 x 48 x 58 | cm = 196 x 123 x 146 |
| Live Area*** (L x W): | in. = 125 x 84 | cm = 318 x 122 |
Note: *Capacities listed are calculated using a thickness of 1-5/8" for 45lb weight plates
and
48mm for 25 kg weight plates. If your facility uses thicker weight plates, the capacity
may be
reduced.
Note: **Dimensions are without weight plates.
Note: ***Live Area dimensions calculated and shown assuming a weight plate diameter of 46
cm.
- Muscles Used:
- Hamstrings, Glutes
- Setup:
- Load desired number of plates on the weight rod to ensure appropriate assistance and secure plates with retaining pin. Slide legs onto the knee pads positioning the knees directly on the crease between the two pads. Simultaneously, slide the lower leg under the round pad. Grip the chest pad and release the pull pin. Set chest pad at desired height. Rest arms at the side of the body or wrap around the chest pad.
- Performing the Exercise:
- With a controlled motion, begin leaning forward into the chest pad while keeping the pelvis neutral and hips locked. Lower the body through eccentric contraction of the hamstring. Add more weight if you are concerned about the ability to return to the start position. Lower the body until the knees are straight, allowing the thighs to slightly touch the pads. Return to the start position with a neutral pelvis, locked hips, and contraction through the hamstrings.