Extension of the head from the lower block

Baya MachinesHead Harness

About this exercise

"Extension of the head from the lower block" targets the Baya muscle group, suitable for beginners. The main load falls on: Traps. Equipment needed: Machines, Head Harness.

Description

A great and smoother alternative to working with pancakes or a harness, as the crossover provides constant muscle tension throughout the range.

Instructions

1. Starting position Set the unit to the very bottom. Put the harness on your head and fasten it to the cable. Place the bench at a small distance from the simulator. Sit facing the block. Tilt your straight body forward (about 45 degrees), rest your forearms on your hips for firm support. The cable must be taut. Gently lower your head down so that your chin almost touches your chest. The weight on the block should not be placed on the limiters. 2. Extension movement (on exhalation): Using only the strength of the neck muscles, gently lift your head up and slightly back. The movement follows an arc. Peak point: Fix the position for 1 second when the face is facing straight ahead (or slightly higher). Do not twist your neck back too much, take care of the cervical vertebrae. Return (on inspiration): Under control, overcoming the resistance of the block, lower your head to the starting position. Don't let the weight "pull" you down sharply.

Muscles worked

Primary

Traps

Secondary

Upper

Middle

Warnings

The main features and safety when working with the block are the ideal trajectory: The bench must be positioned so that the cable at the top of the movement is stretched at about a 45-degree angle to the floor, and not strictly vertically or horizontally. This will create an anatomically correct load. Inertia control: Block simulators are insidious because they are easy to "overclock". Move at a pace: 2 seconds up, 1 second fixation, 2-3 seconds down. Microweights: Start from the very first (top) tile brick. If it is too heavy, use small additional weights (magnetic or half-kilogram pancakes) that are hung on the stack.