Everyone in life,
from competitive Martial Artists and Weekend Warriors to Law
Enforcement Personnel and Joe Citizen, needs to have legs
strong enough to do what's required to get the job done. The
Boot-Strapper is another full body exercise that you can add
to your training regimen.
position is usually the most difficult for people to visualize.
They either have their hands too close to their feet (or fingers
under their toes!), too far away to maintain balance or their
arms are inside their legs creating potential elbow damage.
The starting position is crucial to performing Boot-Strappers
correctly, so learn to set yourself up right the first time
and keep it up every time!
Start by squatting down and balancing yourself,
momentarily, on your toes and get into position by slowly
leaning forward and putting your hands on the ground just
forward of your shoulders. Make sure to keep the toes pointed
forward with heels off the ground, and that your knees are
together. Relax your body and maintain a 60-40% weight distribution
between your feet and your hands with your Hamstrings and
Glutes resting on your heels. (pic. 1)
From the starting position all you have to
do is try to straighten your legs and stop when your heels
touch the ground. From there bring your Glutes back down until
they touch your heels and you've completed 1 repetition (or
half a repetition if you're doing these in 4-count fashion).
Quick note: If you feel this exercise in
your hamstrings, you are suffering from poor flexibility.
Bootstrappers will burn your quads like few other things will!
Mixed with various other exercises Bootstrappers quickly point
out the weakest link in your body.
Here's another video demonstrating 25 Bootstrappers. Try and keep up!
|If you want to see how this
seemingly simple exercise can work your entire body then you
need to follow along with the workouts in my bodyweight