VRT and lower body

[vegetus25]

Hey guys,

Can you explain how you do VRT squats, deadlifts and leg presses? I can perform VRT upper body exercises okay, but I do not feel I am doing the lower body ones properly. For example, on squats and deadlifts I do not feel the "whole body" exercise I did w/ weights. I can blast my legs which is great, but feel I missing something. Also, leg presses are just a mystery to me. Up to this point I just can't generate any real tension on them? Any tips for lower body exercises?

Thanks and God bless,

Veg

[gruntbrain]

Not a direct answer

VRTs & weights clearly have a different feel. Hence, performing both is not redundant.

A Power Belt or an equivalent is yet another alternative. ISOs &/ DSRs with such tools may help you with the "feel" you're looking for.

Grabbing an empty bar or pipe may help with VRTs

[VRT Man]

Hi Veg,

The bar or closet pole Grunt talks about is sometimes a very necessary complement as an aide to doing the squats. I still use this to give the squatting a more "realistic" feel. It may just be a mind-body link you are trying to develop to get the "feel" of deadlifting a barbell, or squatting with a barbell.

The leg press I find is one that I do laying on the floor with knees bent and towards my chest, pushing upward and out until they are straightened, and imagining I'm pushing a car away from me. I find that the more creative the visualization, the more intense it is. In conditions such as these, Veg, it might be better for you to consciously flex the muscles before attempting the mock lift. This may add to the virtual reality of the lift as you do it.

--Greg Mangan

[gruntbrain]

A Power Belt ISO leg press may help if it precedes a VRT leg press; likewise for squats

[douglis]

Also, leg presses are just a mystery to me. Up to this point I just can't generate any real tension on them? Any tips for lower body exercises?


Veg,
at VRT leg presses the antagonist muscle,that is responsible for the generation of tension,is hamstring.The problem is that 90% of people have underdeveloped hamstrings(exceptions are people that do sprint training).Just continue to perform the exercise and gradually you'll be able to generate real tension since your hamstrings will become stronger very quickly.
But you must continue to perform VRT squats too.VRT leg presses don't engage the glutes very much.Although it sounds weird the glutes are the most important muscle for the prevention of low back pain.

[MikeNY]

In the beginning I needed a four foot wooden bar, used a fighting staff as a barbell. Even though I'd been doing Isometrics and DVR's for me it took a prop and later I was able to get beyond it. In the squats I also hold my hand as if holding the bar. The leg press was easier for me, I'd been doing Dynaflex for decades and Dynaflex Exercise 15 is almost a leg press, or at least the way I'd been doing it.