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Using Your SixPackStrap

Below are photos showing the start and finish positions of the common exercises using the SixPackStrap.

Different machines might require slight variations in how you attach the strap or your body position for each exercise. But always remember that the best way to perform an exercise, in general, is to make sure the target muscle group is doing the lifting (unassisted by other muscle groups) and that you are lifting the greatest weight possible.

LOW PULLEY CRUNCH

Start position

The SixPackStrap simply attaches to the low pulley with the snap on carabineer. Lie on the floor facing away from the pulley and position the strap across your mid-chest. (Women should position the strap just above or just below the breasts, whichever is more comfortable.) Cross you arms across your chest and grab the paratrooper handles. The handles help you moderate the distribution of pressure from the weight, making the exercise very comfortable while delivering maximum overload to your ab muscles.

Finish Position

Using your ab muscles, lift your torso off the floor about halfway between the start position and fully erect. There is no need to go all the way to the fully vertical position when performing a crunch.

HIGH PULLEY CRUNCH

Start Position

As an alternative to the low pulley you can perform a high pulley crunch. Do whichever is more comfortable for you as there is no fundamental difference between how the ab muscles are worked in either exercise.

Finish Position

Use your ab muscles to pull your torso forward and downward. There is no need to bend as far forward as possible.

ABDOMINAL OBLIQUES

These muscles are normally difficult to train but the SixPackStrap makes them a piece of cake to develop to their maximum potential.

Start Position

With the SixPackStrap connected to the high pulley, place your upper arm in the strap.

Finish Position

Keeping your arm locked in position, use your abdominal oblique muscles to crunch your torso sideways against the resistance. Do not use your lat muscles to help pull the strap, focus on using only your obliques.

LOW PULLEY LOW BACK

Keeping your low back muscles equally trained with your abdominal muscles is very important. An imbalance in these muscles leads to back pain and other problems. In fact studies show that up to 80% of people complaining of back pain can get relief from exercising their back muscles. No drugs, no surgery, just exercising the muscles.

Start Position

Place the SixPackStrap across your upper back. Cross your arms across your chest and grasp the paratrooper handles.

Finish Position

Using your low back muscles, lean your torso back against the resistance of the weight. Lean back as far as comfortable.

THE ABOVE EXERCISES REPRESENT A COMPLETE ABDOMINAL AND LOW BACK WORKOUT YOU CAN COMPLETE IS FIVE MINUTES. (EVEN LESS IF YOU PERFORM STATIC CONTRACTION TRAINING.)

BONUS EXERCISES WITH THE SIXPACKSTRAP

ADDUCTOR AND ABDUCTOR MUSCLES OF THE UPPER LEG

Women tend to enjoy these exercises for the way they shape and tone the upper legs. They can be done immediately before or after low pulley crunches while the SixPackStrap is still connected to the pulley.

Abductor Start Position and Finish Position

This exercise uses the muscles of the inner thigh to pull the legs together against the resistance on the pulley.

Abductor Start Position and Finish Position

This exercise uses the muscles of the outer thigh to spread the legs apart against the resistance on the pulley.

ONE-ARMED LAT PULLDOWN

Many people who perform strong range training or Static Contraction Training get too strong for the weight stack when doing lat pulldowns. (A great problem to have!) The SixPackStrap provides an excellent way to do one-armed lat pulldowns because it totally isolates the lat muscles and eliminates the biceps and forearm muscles from aiding or participating in performing the exercise. This exercise, in particular, get rave reviews from those who try it!

Start Position

Place your upper arm in the strap, as shown.

Finish Position

Using only your lat muscle pull the weight down against the resistance. Repeat using the opposite arm and lat muscles.

USING THE EXPLOSIVE FITNESS EF-2000 MACHINE

If you are fortunate enough to own the Explosive Fitness EF-2000 upper body machine you can use the SixPackStrap to its full advantage.

Simply position the bar at the top of its range and place our Bar Strap ($5.00) around the bar to form a loop.

Loop the Bar Strap around the center of the bar.

Cinch it tight to form a loop that the carabiner can attach to.

This configuration can be used in the same manner as a high pulley on conventional equipment. Of course, the EF's digital readout provides instant feedback of your ab intensity.

Need a Bar Strap? Order HERE

Tips to get the most out of your workouts:

	These are all comfortable exercises to perform. You should never feel pain or strain. If you do, adjust your body position, the SixPackStrap and/or reduce the amount of weight you are using.
	One of the keys to maximum progress is to work muscles at the highest rate of intensity possible. That means lifting a heavier weight fewer times or doing a static hold for less time. More weight is more important to intensity than performing more reps or doing longer static holds.
	Each successive workout should use slightly more weight on EVERY exercise. If you can't add a bit more weight it means you have not fully recovered from last workout and you should take more time off between workouts. Remember, in weightlifting making progress from workout to workout is far more important than insisting on frequent workouts. (If you want frequent workouts, do aerobics and stretching...not weightlifting.)