Can't Picture an Exercise

Training Bodybuilding
1

Hey all, I was reading Thib’s second edition of ab training for athletes and babehounds and I can’t picture how to do the last exercise for superset C which is:

Exercise C2: Accentuated negative leg raises (Marties)

This is the best way to perform hanging-leg raises without having to buy special equipment. You simply use the hack squat machine to hold your self up. Another positive thing about using this apparatus is that instead of hanging freely, it supports your back, thus making the exercise much safer and more effective.

We’re once again going to accentuate the negative. To do so we’re simply going to change the lever arm during the movement: for the concentric portion of the movement you bring your legs up with the knees flexed/tucked; during the eccentric portion of the movement you bring your legs down while fully extended.

I was wondering if anyone could provide me with a link and/or pics of this exercise in action. I tried to google it to no avail. Thanks a bunch :smiley:

2

I don’t know of any pictures, but I think I might be able to better describe it:

A standard hack squat machine normally has shoulder pads and handles about shoulder height. Simply put your back against the back pad so you are looking out. You are not going to move the lockout on the machine, nor do you need any weight on it. Simply grab the handles and support your weight, then bring your knees toward your chest. You will basically be hanging from the handles. Next, when you’ve pulled your knees all the way up, straighten your legs and lower them down with them straight. That’s one rep.

It’s called an accentuated negative leg raise, because you are accentuating the negative portion of the movement by having your legs straight.