The Sicilian Crunch put me on the map many moons ago—consider this its reverse. It’s a negative-accentuated glute-ham raise that emphasizes the knee flexion component of the movement.
If your gym has this machine, give it a try:
- Perform 4 sets of 2–4 reps
- Use an 8-second controlled lowering phase
Expect your hamstrings to be sore for a few days.
The 70-Degree Incline Swiss Bar Press: A Safer Way to Build Strength
A neutral-grip Swiss bar is shoulder-friendly, but the setup can get awkward fast. Using a 70-degree incline bench keeps the press strong, controlled, and easier to clear without excessive leaning.
Hanging Garhammer Raise
The hanging Garhammer raise puts the lower abs in the spotlight while reducing the hip-flexor takeover common in many hanging leg-raise variations. Start from the floor if needed, then earn the hanging version.
Radial and Ulnar Flexion
Radial and ulnar flexion are not glamorous, but balanced wrists and forearms need more than curls and extensions. These neglected movement patterns deserve periodic programming.
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