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Muscle-Building Workout and Diet


Hi, Tim Ardnt here, Bowflex Personal
Trainer and we’re here to show you how to do a squat on the Bowflex Xtreme 2 SE. First thing we got to do is get the
machine setup. And you can see we’ve gotten rid of the seat, and we’ve
actually attached the squat bar and lead to this pulley. One thing I want to point
out is that this pulley you’re going to want it as far forward as you can get it. As you can see, it will move back and lock into different positions. You’re going to want it here. Okay. The
other thing is you’re going to want to get this strap set to a proper length for
you. We’ve already got that set up. And then
you can have to pick your resistance. We’ve already got the resistance set at
50 pounds on each side, so it’s a hundred pounds total. Neil, why don’t you come over here. So you’ll see that Neil, we have this set up to a proper length for him, so he can actually get underneath the bar safely and effectively. Okay, so from here the first movement we’re going to do, is we’re actually going to line ourselves, well we’re going to line up first so that you can see Neil’s feet are straight ahead. He’s actually going to point these out just a little bit. Okay. What that’s going to do is it’s going to
line up all your joints together and save you from getting injured. So go ahead and do a couple reps here.
First thing, butt is going to move back. You want to keep your chest nice and
tall. Nice and tight here through the core. And Neil’s only going down as far
as he can comfortably control. If you go down and have a hard time getting out of the position too low. Okay. One cool thing about the Bowflex here is that as you move down the machine’s actually gonna let off on the resistance and get stronger as you come up, which is going to match
your body’s natural resistance curve. Another thing we want to watch out for …
(if we come to the front)… …is the knee buckling. Okay, so going ahead and show them what that might look like. Okay this is going to be bad on your knees. So what you want to do (go ahead and come up) when I said/told Neil originally too point his toes out, that’s going to solve that
problem in most cases. And as he comes down, we want this tracking right over the toe.
Okay, that’s going to keep him safe. The other thing (for some people) it helps
to push from the outside portion of your foot if you need to do that. Everything else is the same here. Down, nice comfortable level. That’s it; that’s how you do a proper
squat on the Bowflex Xtreme 2 SE. Another variation to do the squat
instead of using the bar would be to use the handles. And Neil’s going to show you how to do that right now. All the same rules apply: chest is up, back straight, butt moved back first. And that’s how you do the squat with the handles.

9 thoughts on “How to do a Proper Squat on a Bowflex Xtreme 2 SE

  1. I really can't imagine a more efficient use of space for resistance-based exercise. I appreciate the ability workout without a spotter whenever I have time. Time will tell for durability but out-of-the-box everything is smooth. One thing to note, I am not a huge guy but have already decided that the upgrade to 300 lbs of resistance is a must.

    here is the link to it in case anyone is interested:amzn.to1fddL36

  2. Why can't a person order the squat harness from Bowflex for this machine like a person gets with the Revolution machine. It would make this exercise much nicer.

  3. That is a lame movement. The lifter is barely moving his legs, and "100 lbs" is obviously not comparable to a real-world 100 lbs. Don't get me wrong, I love my Bowflex Xtreme 2 SE, but I've found alternative ways to hook up the unused cables to better simulate the poundages listed on the power rods. Look at the range of motion on this squat, and look at the range of motion with free weights, there is no comparison. The only way to maximize the "weight" of the power rods is to make them bend to full lock-out, to the point where the cable end is prevented moving further by the pulley. You're only fooling yourself if you do the squat as shown in this video.

  4. Hi. Thank you for all the videos. It's really helpfull although you are experienced or just a beginner. Could you make a video of performing a proper dealift? I'm discovering the machine. The only question im camping with is how I perform a squat and deadlift with a higher weight. Is that possible to show us?

    Thanks in advance

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