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Did y’all miss me?

Well, I missed you!

But don’t worry, today I break down an old school, real simple yet super effective machine to grow/strengthen your quads and hamstrings.

The good ole leg curl and leg extension machine.

In case you haven’t heard, it can be ‘not so great’ for your knees. Those rumors are correct.

All you have to do though, is CLICK on my newest YouTube video, watch it in its entirety and you’ll be good to go.

A few other tips to think about that weren’t included in the video:

• Typically, there are handles at the sides of your hips, on each side of the seat. Hold on to those and keep your bottom pinned tight against the seat to help keep yourself from sliding and putting your knees in a compromising position.

• Completely lock out up top, pause and squeeze dem quads at the top of that leg extension. While lowering the weight from the leg extension, do not let the weight touch, keep the resistance and control the weight.

• While doing leg curls, don’t be afraid to swing the weight back quickly BUT do NOT let the weight swing back up, control it as it comes back up and do not, under any circumstances let your legs lock out as the weight comes back up to starting position. Keep a slight bend before you curl the weight back down.

• CONTROL THE WEIGHT, KEEP YOUR TOES PINNED BACK (as mentioned in the video), AND EMBRACE THE BURN!

PRO TIP:

If you already have knee issues, I would strongly recommend isolating each leg individually by doing just one leg at a time. This way, your ‘good knee’ won’t compensate for the ‘not so good knee’. Or just avoid this machine altogether.

There are much better exercises that don’t pose much if any risk for already ‘not so good’ knees.

I hope this was helpful and informative!

As always, thank you so much for reading!

Respond directly to this email if you have any questions, comments, or concerns!

And please never forget:

Choose people who will never speak ill of you behind your back and will never pass up an opportunity to speak positively of you in a room full of opportunities!

Much love, mi gente!

- Mike O’Hara

PS

To be clear, I’m not bashing this machine! It can be very beneficial for growing and strengthening your quads and hammy’s. I just want to make sure you’re fully aware that if you don’t set yourself up correctly, it can cause knee issues.

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