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Good demo, thank you for it. I've been using this machine for about a month once a week, and notice stronger and more prominent glutes, which using other methods did not accomplish. It might be the very full range of motion it offers me. I'm a little over 6 feet tall, but use the shorter leg setting in order to get a fuller range of motion up close to the body, and that works better for me than the longer legged setting designed for people over 6 feet tall. I can still extend my leg all the way out, as well as bring it up close, so there's no restraint of motion with it. It is a very tiring machine to use, and I need to rest after each leg. I'm not sure why it is so tiring, except it's planking position? It feels like it's using a lot of different muscles all at once. But I've gone from level 4 to 8 with the weight, so it's definitely making my glues stronger. I was having a hard time at first even with level 1, due to the weight of the apparatus plus my own leg weight, but quickly moved up to 4 then 8 and it's much easier now. I am going to hit this machine first while I have energy from now on, it tends to wipe me out. I do 5 sets of 5 reps, first two are warmup sets at 60 and 80 percent of max. That works for me to make strength gains easily and not lose enthusiasm. I'm 78 and find weight training excellent, along with stair climbing.
Yes, different notches hit the muscles differently and engage some more activation than others. Quads will dominate on some positions while there will be more glute activation on other notches.
@shane2863 I believe the one he showed in this video would be the best bet. My gym has one but I haven't used it in a while since I switched to split squats with dumbells in hand. I may go back to this machine soon to switch it up. From what I remember the 1st notch directly below you isolates the glutes more and the top two closest to the machine are more quad dominant. Of course, you can go light and feel it out for yourself. I didn't like the way that the belt felt so I quit doing it. Felt like it kept dropping to low but I now have a lifting belt with a chain that could probably work just as good if not better so I'll give it a shot next leg day.
Not sure if you’re from Dallas but Destination Dalllas and Hidden Gym in Allen both have one. It’s a great machine. Not sure where to buy though. They are hard to find.
I like using that machine with my knees bent when I've got the pedals pushed as far as they'll go to get the soleus in there. If it's impossible to complete the rep without pushing with my thighs, the seat is too close. For me, that's seat position 4. I'm 5'10.5 in barefoot shoes, and I use position 5. I also use pretty slow reps, though I do use some variety with a few isometric holds throughout. Sometimes I come down for a full stretch, sometimes I stop halfway in between and push it all the way out again. Sometimes I push a steady, but full pump with controlled eccentric movements until I can't move my feet anymore. I've also begun just pushing any amount of weight I can actually move. If I can move it, I do reps with it, even if I can only move it two inches. I already had bottom-heavy legs before getting a gym membership. Since I currently have the opposite problem that so many others seem to have (calves proportionally bigger than thighs), I promised myself I wouldn't work the rest of my body too much until I figure out how to get my calves to grow first. I was wrong in predicting it would be easy to grow calves if they were already big without trying. I was wrong. They're the size they are, and getting them to grow any more than they already have on their own seems to be as difficult for me as it is for anyone. But I think I'm seeing some results from these new approaches in the past month. I was afraid to push too much weight at first because I didn't want to hurt myself, but then I thought... if it doesn't hurt at all to push the weight, then push it, no matter what it is; if it feels off at all when doing it, stop immediately. Jeez, I write too much. No wonder I'm always so late going to bed.
not going to lie, I was at a gym the other day that had both the Hoist and a Life Fitness prone...I normally like the LF best, but another lifter was training on it so I half heartedly went to the Hoist. honestly some of those Roc-it machines I think are gimmicky and the weight stacks, idk but they are not accurate. back to the Hoist prone, from jump the feeling and squeeze I got on my hams was fantastic. I totally underestimated this machine! will now look to use one whenever possible. the seated leg curl was pretty good as well, not a lot of stress put on the knees.
Cautions: people please don't use this machine it is really harmful for your lumbar disc 4 weeks ago i used this kind of machine and then i could nt walk sit or stand up please be careful
i gotta try what you did by setting my feet first then sliding my hips down the back rest to the seat. I'm over 6' tall and basically gotta cram myself into this machine. great machine and explanation.
some of the point of a hack squat is to getlots of quad load, you should have gone with foot placing closer to you, knees further towards/over toes and maybe a narrow stance.
This machine is super comfortable. I dunno why, but I can bench 270 on these for 6 reps, which is higher than on any other machine I've ever used. It's like an easy button. Something about how this machine takes pressure off my joints.
Hello Kevin my name is Glen thank you for putting this information out because I've been doing this incorrectly for many months I take it I'm not supposed to use my arms or my hands to pull the way down so I'm guessing I do it in some way where I'm using my abs I am guessing anyway any adult supervision would be greatly appreciated on this thank you
Thanks, but how do I use this in my training? Substitute for rows? Pullups? Should i put on heavy weights or just use it to strenghten shoulderblade muscles?
Do not replace regulate cable row with this as this is more of a upper back and the upper sides of the back that get hit the most and there is som lat work as it comes down a bit and turns into a row but if u skip say cable row u can choose this but u still need to use the basics
thanks for doing these short videos on how to use the equipment. Xports has a lot of these machines. might as well use them until I get strong enough to do more intense workouts.
