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: Expect your hamstrings to be sore for a few days.
If it looks right, it flies right! I once heard a great comment from Yusuf Omar, a colleague from York University and a technical consultant for my book The Elite Trainer. He said, “An athlete’s glutes should look like half a Calabrese bread standing upright!” Yusuf has worked with elite-level athletes, including Ben Johnson, and…