Hip Mid Thigh Pull Double Leg
Setup
1: Attach the short bar handle to the central sensor 4 with the sensor housing rotated 180 degrees.
2: Stand on the far side of the housing with knees flexed 130 degrees and hips 140 degrees, assuming the second phase of the ‘pull’ in a clean. Move the supplementary mat to be behind you.
3: If the athlete/user has pelvic width and leg dimensions that require greater width to assume the DL MTP position, the protocol can be performed on the near side of the unit with knees/shins on either side of the central nose cone.
4: Keeping your back flat, elbows extended and arms hanging close to your thighs, adjust the housing height to allow you to grip the bar ready to perform a mid-thigh pull from just above your knee caps with knees and hips at the aforementioned angles.
5: Record the height of the top of carriers for future reference.
6: (note: Sensor 4 currently has a capacity limit of 200kg. The software will not allow forces in excess of this to be applied during testing or training.)
Cues
1: Bilateral protocol
2: Maintain pressure through the inside of the heel bone and ball of the big and little toe for good foot posture
3: Keep lumbar posture, knee, and hip angle the same as you develop force.
4: Build to the selected percentage of max force (MVIC) or proportion of maximum effort (RPE) over a 5s period
