When training for track and field, strength exercises with free weights increase leg and core strength. You can do the same exercises on Soloflex equipment. The Soloflex allows you to do any barbell exercise and acts as a spotter. The barbell “floats” so your stabilizer muscles need to do more work than if you were using a Smith machine with a barbell that slides along tracks. Use lighter weights and higher repetitions back-to-back to increase endurance.

Deep Squat

The deep squat encourages strength in the quadriceps and hamstrings. A shallow squat might not activate the hamstrings much, creating an imbalance between strength in the quads and hamstrings. You’ll also increase core strength, which is necessary for stabilizing the body while running and jumping. To perform a deep squat on the Soloflex, stand facing away from the mainframe and hold the barbell across your upper back with your hands facing forward on the handles. Your feet stand on the bench that’s on the floor parallel to the bar. Bend your knees to lower your hips until they are 1 foot from the floor. Keep your chest lifted and slightly arch your lower back. The knees stay centered over the balls of your feet. Stand back up without changing the position of your upper body.

Stiff-Leg Dead Lift

This exercise improves strength in your lower back, glutes and hamstrings. Place the Soloflex bench on the floor parallel to the barbell. Attach the barbell arm to the No. 24 slot. Straddle the arm with your back to the mainframe. Arch your lower back slightly. Bend forward at the waist with your back flat except the lower back arched until you can reach the bar. Grab the barbell arm with your hands shoulder-width apart, palms facing your thighs. Straighten your arms and wrists. Stand and pull up on the bar until your body is erect. Return to the starting position.

Bent-Over Row

This is an upper body exercise for your lats, traps and rear deltoids. This exercise is performed with the Soloflex in a similar starting position as the stiff-leg dead lift with the bench on the floor and the arm at No. 24 notch. Stand on the bench facing away from the mainframe. Bend your legs slightly, and shift your hips backward until your buttocks touch the mainframe. Grasp the barbell arm near the ends with a wide grip, palms facing your thighs and your arms straight. Look forward. Bend your arms and raise the barbell up to your sternum. Pull your elbows toward your spine and keep the barbell up for two seconds. Lower the barbell until your arms are straight again.

Photo Credit

running image by Byron Moore from Fotolia.com

About this Author

Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.

Article reviewed by Debbie C