Beyond-Brawn-2nd-Edition

HOW A TRAINING NIGHTMARE WAS SILENCED
fine-tune the machine to best suit you. is should include adjustments
of stance, to discover the optimum setup for you. For example, if you
are 5'9", and set the machine at the 5'9" height, you may feel that you
want to put your feet forward excessively. But set the machine at the 5'7"
height and you may find that you are placed in a more efficient squatting
groove, and no longer want to move your feet forward. Or you may
want to use the 5'7" setting and a slight forward movement of your feet
relative to where your feet would be if you stood with your legs perfectly
vertical.
b. With the resistance on your shoulders, stand upright like you would for
a barbell squat. Do not elevate your heels. You may, however, find that
moving your feet an inch or two forward puts you in a better position
for squatting. Experiment! But do not move your feet forward by more
than about 2–3 inches. Find the foot spacing and flare that best suit
you by following the same guidelines as for the barbell squat—see THE
INSIDER’S TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECH-
NIQUE. (Depending on the individual, the Tru-Squat may allow more
safe stance variations than the barbell squat.) “Dock” the resistance and
use tape to mark the foot platform in such a way that you can easily
adopt your optimum foot placement in every set you perform.
c. Your lower back should not be pressed flat against the back board
because this would weaken you back. e natural arch of your lower
back should be preserved but not exaggerated. If the machine’s belt is
fixed tightly around the belt line it will flatten the arch of your lower
back. e belt should be as low as possible without hampering flexion
at your hips. en your buttocks can be kept against the back support,
and your lower back be free to adopt its natural arch. Lumbar support
is recommended. A small rolled-up towel tied to the back board (e.g., by
using a scarf ), and placed in the hollow of your lower back, will suffice.
d. Before being used as a calf machine, the height setting should be
adjusted to the individual’s height plus the height of the block used, to
make getting in position easy.
e. Avoid using it as a shrug machine. Shrugging with weight actually compressing
the traps can lead to muscle tears.
18.77 While using the Tru-Squat I found that wearing knee supports (made of
fabric, available from pharmacies) helps my knees. I do not use tight sup-
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