Lojer Speed Pulleys: Special exercise tips

Torso rotation, lunge position 

Great exercise for athletes and people who practise sports such as tennis and ice hockey. This exercise is especially for the midriff part of the body. Maintain a good posture throughout the exercise. You can vary the speed of the rotation or make a static exercise in different positions. By doing the exercise in the lunge position, you can stabilize the lower body and focus in the midriff region.

”Gironda”-rowing

This exercise is named after a famous bodybuilder, and it is great for back muscles. Add a lot of weight on the weight stack and do the exercise with high tempo. This way you will definately feel the ”burn” in your muscles. This exercise teaches also to move the body, especially when there is a lot of resistance from the pulley. Gironda-rowing can be used e.g. for junior athletes when they are starting to learn the basics of weight and strength training.

Abdominal crunch

Simple but effective exercise for abs. Make sure hands are only holding on to the grips and abdominal muscles are the ones making the movement. You can modify the exercise with different variations of speed: f.ex. crunch fast – come back up slowly

Leg extension, supine position

This is another great exercise for central parts of the body. To modify the exercise, you can adjust the angle and direction of the pull. Extend the legs one after another. By increasing speed and variety in pull resistance you can make the exercise very effective.

Neck and cervical spine exercises

Use a static pull to control the posture of the head. This kind of exercises needs to be used individually e.g. with patient after a trauma or whiplash problem in the neck region. The are loads of variations how you can utilise the pulley and head strap accessory. Use different starting positions and directions to modify the movement. Start with a light resistance and progress when suitable.

The big push

Great exercise for the whole body. The main idea is that the power is created from the ground up. With a smaller resistance and explosive speed, you can easily model f.ex. tennis forehand stroke. The majority of the force comes from the legs and moves forward in the trunk and pelvis. Good rhytm is key part in getting great results.

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Case Movement Fysios blog posts

1. Lojer Speed Pulleys - How Movement Fysios is using them?
2. Lojer Speed Pulleys: Lower limb exercises
3. Lojer Speed Pulleys: Upper limb exercises
4. Lojer Speed Pulleys: Special exercise tips