RACK MOUNT EXERCISES

The Exerfly Rackmount is a simple set up that can be attached to any gym rack to train horizontal & rotational movements, for eg. to exercise shoulders, arms, torso or hips. With exerfly equipment, you can still perform the exercises you know, but gain better outcomes for strength, power & speed because unlike traditional gym equipment, your muscles will be under constant load throughout the whole movement.

LEG EXERCISES

Hamstring Curl

Lying prone with the ankle cuff attached around the ankle, the user brings up their ankle towards their butt and back down. The hamstring curl develops your hamstrings and to a lesser extend, your calves and glutes.

Glute kickbacks

Standing facing the flywheel and holding on to something or someone, the leg held straight and moved backward. This exercise works the glutes primarily, although the adductors, hamstrings and hip flexors are also recruited.

Bear Crawls

In a crouch position with both hands on the ground in front of you, push with your legs like a horizontal squat motion. The bear crawl is primarily a strength- and mobility-enhancing exercise and thus effectively uses almost every single muscle group in the body. Abdomen, shoulder, chest, glutes, and legs are the primary muscles used during this exercise.

ARMS AND CHEST

Lateral Side Pulls

Standing side on to the flywheel, the user pull their arm around to the front of their body. This exercise works the shoulder, hips and abdominal muscles with a particular emphasis on stabilizing muscles.

Single Arm Pulls

Standing facing the flywheel, the user pull their arm toward their body. This exercise develops the lats, traps and rhomboids, and secondarily works the stabilizing muscles in your legs.

Seated Arm Pulls

In the seated position, the user pulls with both arms toward them, much like a seated row. The seated arm pull targets a wide range of muscles including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids. It also targets the biceps to a lesser degree.

Throwers Push

The user stands with a barbell connected by one end to the flywheel and pushes with one arm while pulling with the other through the range of motion of a throw.

Overhead tricep extension

The user faces away from the flywheel with their arms bent back over their head and moves their arms forward over their head. The overhead triceps extension is a strength move that targets the back of your upper arm, where your triceps brachii muscles are located.

Isometric and Eccentric Overload Methods

Bicep Curls with Motor Boost

The optional motor is used to overload the eccentric portion of the exercise. Bicep curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis, and brachioradialis.

High Pulls using Legs to Boost

In the concentric phase, the user uses their legs to increase the concentric speed and thus overloads the eccentric phase of the arms. This technique can also be used with exercises like the bicep curl. The high pull involves all the body's major muscle groups, particularly the posterior chain (glutes, hamstrings, back) to stabilise and initiate the movement. It also hits the upper, mid and lower traps.

Squat with Isometric Hold

The user goes in to a squat isometric hold (another user stops the flywheel at the bottom of the squat) and then releases. This is effective for post-activation potentiation.


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