After having the same repetitive conversations on the reason I don’t use certain exercises and techniques, I felt obligated to voice an opinion with this flywheel article. It took me years to migrate from simple VersaPulley exercises in a warm-up to something more sophisticated, and I know detailing the journey can help new users of flywheel machines.
在就我不使用某些练习和技巧的原因进行了同样的重复对话之后，我觉得有必要通过这篇飞轮文章表达自己的观点。我花了好几年的时间才从简单的 VersaPulley 热身练习过渡到更复杂的练习，我知道详细说明这一过程可以帮助飞轮机器的新用户。
As stated in the medicine ball article on SimpliFaster, it’s better to cut out the fluff exercises and use only what is valuable and effective. Although you may rarely use an exercise, if it has a purpose you should still place it in the toolbox just like any other exercise, but in the bottom drawer. I list my favorite exercises here and explain why I include them, and also how to get more out of each rep. I also include not just the general techniques, but the specific nuances that are different than their barbell or dumbbell counterparts.
正如 SimpliFaster 上的健身球文章中所述，最好放弃无用的练习，只使用有价值且有效的练习。尽管您可能很少使用某个练习，但如果它有用途，您仍然应该像任何其他练习一样将其放在工具箱中，但放在底部抽屉中。我在这里列出了我最喜欢的练习，并解释了为什么我将它们包括在内，以及如何从每次重复中获得更多。我不仅包括一般技术，还包括与杠铃或哑铃对应物不同的具体细微差别。
How I Chose the Exercise List
我如何选择练习清单
My decisions were not made in a vacuum, but based on the best solutions for a holistic program for athletes, so don’t skip to the exercise list right away. Because I also want to help the majority of programs, I didn’t include two key exercise groups: upper body and torso exercises. I will write something on conic options down the road, but most of the popular benefits in eccentric or isoinertial training are with machines. SimpliFaster reviewed conic machines in the Buyer’s Guide on Flywheels, so I geared this article towards squatting platforms only. Upper body training is mainly arm flexion and extension movements or push-ups—things I think are nice to have but not essential.
我的决定不是凭空做出的，而是基于运动员整体计划的最佳解决方案，所以不要立即跳到锻炼列表。因为我也想帮助大多数计划，所以我没有包括两个关键的锻炼组：上半身和躯干锻炼。我稍后会写一些关于圆锥曲线选项的文章，但偏心或等惯性训练中大多数受欢迎的好处都是通过机器来实现的。 SimpliFaster 在《飞轮买家指南》中回顾了圆锥机，因此我将本文仅针对蹲式平台。上半身训练主要是手臂屈伸动作或俯卧撑——我认为有这些很好，但不是必需的。
Finally, the list of exercises is not just about the motion, but also the performance of the exercises. I have seen some isometric variants for potentiation or similar purposes, but if you buy a flywheel, use it for its main purpose: eccentric overload.
最后，练习清单不仅仅涉及动作，还涉及练习的表现。我见过一些用于增强或类似目的的等距变体，但如果您购买飞轮，请将其用于其主要目的：偏心过载。
@ShaneDavs 说，如果您购买#flywheel 系统，请将其用于其主要目的：偏心过载。Share on X 分享到 X
For the record, I intend for this group of exercises to help with knee joint injury prevention, and hamstring and groin health. They represent most of the exercises I use most frequently in training; the rest are horizontal pulls with conic options.
作为记录，我打算通过这组练习来帮助预防膝关节损伤以及腿筋和腹股沟的健康。它们代表了我在训练中最常使用的大部分练习；其余的是带有圆锥选项的水平拉力。
An Important Warning Before Adding or Trying the Exercises
添加或尝试练习之前的重要警告
While the benefits of the flywheel exercises here are huge, some risk exists with any training protocol, including isoinertial training. Unlike barbells, spotting and other protective measures are really not possible with flywheel platforms. A rack can be set up to prevent descent with a barbell squat, but so far I have not seen anything equivalent to the flywheel leg options.
虽然飞轮练习的好处是巨大的，但任何训练方案都存在一些风险，包括等惯性训练。与杠铃不同，飞轮平台实际上无法实现定位和其他保护措施。可以设置一个架子来防止杠铃深蹲时下降，但到目前为止我还没有看到任何相当于飞轮腿的选项。
If you are not prepared and the athlete is overcome by the overload, they will be pinned to the base or platform. However, I have seen only one person get pinned and it was a strength coach experimenting with the machine. Otherwise, I have not witnessed a single injury, accident, or error using the equipment over the years. This is not a testament to my coaching or exercise selection, it’s just that eccentric training with mature, focused athletes means that they are likely fighting the resistance and are on high alert.
如果您没有做好准备，并且运动员因超载而无法承受，他们将被固定在底座或平台上。然而，我只见过一个人被压住，而且是一位力量教练在用机器做实验。除此之外，多年来我没有目睹过使用该设备的任何伤害、事故或错误。这并不是我的教练或运动选择的证明，只是对成熟、专注的运动员进行古怪的训练意味着他们可能会与阻力作斗争并处于高度警惕状态。
I am not saying that flywheels create some mythical survival contraction, but rapid eccentrics do recruit muscle fibers uniquely. The central nervous system (CNS) treats eccentric contractions differently, thus explaining the higher levels of force and work capability by the body compared to concentric contractions. All of the exercises here are designed to deplete the athlete at the end of a workout or, if added sets are included, to exhaust the athlete as a replacement session.
我并不是说飞轮会产生一些神话般的生存收缩，但快速偏心轮确实能以独特的方式募集肌肉纤维。中枢神经系统 (CNS) 对偏心收缩的处理方式不同，因此与向心收缩相比，身体能提供更高水平的力量和工作能力。这里的所有练习都是为了在训练结束时让运动员精疲力尽而设计的，或者，如果包括增加的组数，则作为替代训练让运动员精疲力尽。
The videos here are authentic; meaning, they are typical of what an athlete will do after a few sessions. While the technique is solid, you can see how some of the clips reveal limitations and learning curves. While the joint angles and positions are easy to see, how the body receives the forces is less visible and must be explained.
这里的视频都是真实的；也就是说，它们是运动员在几次训练后会做的典型事情。虽然该技术很可靠，但您可以看到一些剪辑如何揭示其局限性和学习曲线。虽然关节角度和位置很容易看到，但身体如何接受力却不太明显，必须加以解释。
I include some progressions and tips here, but for the most part the descriptions of how to perform the movements, along with the videos, should be more than enough to implement the exercises. I always recommend that coaches try and master the movements so they can experience the firsthand perspective for better instruction. Learning by doing really helps reduce the learning curve and error rate.
我在这里提供了一些进展和技巧，但在大多数情况下，如何执行动作的描述以及视频应该足以实现练习。我总是建议教练尝试并掌握动作，这样他们就可以体验第一手的视角，从而获得更好的指导。边做边学确实有助于减少学习曲线和错误率。
Note: A coach or trainer needs to prescribe any and all of the listed exercises, and we are not responsible for injuries or poor performance due to fatigue. Your performance of the exercises below means you accept the risk and are under the guidance of proper supervision or are educated on how to apply sports training modalities.
注意：教练或培训师需要指定列出的所有练习，我们对因疲劳而造成的伤害或表现不佳不承担任何责任。您进行以下练习意味着您接受风险并接受适当监督的指导或接受有关如何应用运动训练方式的教育。
Depletion Belt Squats with Biofeedback
带生物反馈的消耗带深蹲
The use of the kMeter or other flywheel sensor is perfect for small groups, rehabilitation settings, or one-on-one training. In addition to feedback, the ability to test athletes periodically is also a major benefit, and using an Apple TV with external speakers can really help create an environment for better power testing and profiling, along with training. Squatting is the primary reason I use flywheels, and it’s one of the main engines to ACL and knee injury prevention. I do use single-leg exercises, proprioception training, foot function assessments, and other methods of preparation, but eccentric squatting works like a charm.
使用公里表或其他飞轮传感器非常适合小团体、康复环境或一对一训练。除了反馈之外，定期测试运动员的能力也是一个主要好处，并且使用带有外部扬声器的 Apple TV 确实可以帮助创建一个环境，以便更好地进行功率测试和分析以及训练。深蹲是我使用飞轮的主要原因，也是预防 ACL 和膝盖损伤的主要引擎之一。我确实使用单腿练习、本体感觉训练、足部功能评估和其他准备方法，但离心蹲很有效。
Instead of a shoulder harness, I have found that a belt works great with flywheel training. I prefer belts because:
我发现腰带非常适合飞轮训练，而不是肩带。我更喜欢腰带，因为：
- Shoulder harnesses create more total force concentrically to rebound back into isoinertial momentum, but they are total body in nature and recruit lumbar extensors heavily.
肩带会集中产生更多的总力，以反弹回等惯性动量，但它们本质上是全身性的，会大量招募腰部伸肌。 - Waist belts are cheaper and speed up small group training. When you have a limit on equipment, it compromises workflow.
腰带更便宜并且可以加快小团体训练的速度。当设备受到限制时，工作流程就会受到影响。 - Athletes with poor pelvic control can use waist belts to learn to control lordosis by managing the tilt of the hips.
骨盆控制较差的运动员可以使用腰带来学习通过控制臀部倾斜来控制脊柱前凸。
Another factor in training depletion squats is knowing when to cut off the reps when the forces drop. For the record, I don’t have enough data or a large enough athlete population to give a precise drop-off suggestion, but I have a pearl of wisdom: Don’t chase a number, but look for bad movement trends like compensations that look wrong to the naked eye.
训练耗尽深蹲的另一个因素是知道当力量下降时何时停止次数。根据记录，我没有足够的数据或足够多的运动员群体来给出精确的下降建议，但我有一个智慧的珍珠：不要追逐数字，而是寻找不良的运动趋势，例如补偿肉眼看起来不对。
I prefer to keep the reps in the range of six to 10 for depletion work, and decide to stop sets based on average overload (percentage). If the athlete can’t hit a sufficient eccentric positive contribution, I stop the set or exercise series.
我更喜欢将重复次数保持在 6 到 10 次范围内进行消耗性训练，并根据平均超负荷（百分比）决定停止组数。如果运动员不能达到足够的偏心积极贡献，我会停止该组或练习系列。
Video 1. This shows the most common way to train with a flywheel, but adding biofeedback drastically increases output and precision of loading. Remember that a 90-degree or shallower squat is typical with flywheel squatting—personally, I like faster time frames for athletes.
视频 1。这显示了使用飞轮进行训练的最常见方法，但添加生物反馈可大大提高输出和负载精度。请记住，飞轮深蹲的典型动作是 90 度或更浅的深蹲——就我个人而言，我喜欢运动员更快的时间框架。
Squat depth is a tricky factor in the equation, but in my experience, athletes that have deep squats still prefer shallower actions. In fact, the differences between the barbell displacement and flywheel squat distances become larger as the speed of the camshaft increases. I am currently researching jumping data from force plates and style of flywheel squatting for peak outputs, and hope to have better answers down the road.
深蹲深度是这个方程中的一个棘手因素，但根据我的经验，深蹲的运动员仍然更喜欢浅的动作。事实上，随着凸轮轴速度的增加，杠铃位移和飞轮下蹲距离之间的差异变得更大。我目前正在研究来自测力台的跳跃数据和飞轮深蹲的峰值输出方式，并希望将来能得到更好的答案。
A good takeaway here is to watch posterior tilt, as athletes tend to get into spinal flexion earlier due to the stance style selected. Follow the same principles of barbell squatting technique for selecting flywheel depth.
这里一个好的要点是观察后倾，因为由于所选的站立方式，运动员往往会更早地进入脊柱屈曲状态。遵循杠铃深蹲技术相同的原则来选择飞轮深度。
Coach Tip: The kMeter audio readings give instant feedback, so you can stop based on the dropoff in speed, force, or any other change. I typically hit my best numbers at reps past 10.
教练提示：公里音频读数会提供即时反馈，因此您可以根据速度、力量或任何其他变化的下降来停止。我通常在次数超过 10 次时达到最佳成绩。
Squat to Romanian Deadlift Combo
深蹲与罗马尼亚硬拉组合
One of the most wicked and unholy exercises is the squat to Romanian Deadlift (RDL) combo that proliferates on the internet. SimpliFaster went over the benefits of the RDL, and this is a little different and worth adding only after athletes can at least hit the 1.5x bodyweight threshold. If you can do a great heavy RDL with polished technique, don’t bother doing this movement. In fact, what is necessary is that you can pull from the floor in a squatting drive, something that may look like a deadlift, but is more like a hexagonal bar pull. Some coaches deadlift the bar up and lower it like a RDL, but adding more of a squatting motion unloads the paraspinals and helps reduce fatigue.
最邪恶、最邪恶的练习之一是深蹲与罗马尼亚硬拉（RDL）的组合，这种组合在互联网上传播得很快。 SimpliFaster 回顾了RDL 的好处，这有点不同，只有在运动员至少达到 1.5 倍体重阈值后才值得添加。如果你能用精湛的技术完成大重量的 RDL，就不用费心做这个动作了。事实上，必要的是你可以在深蹲中从地板上拉起，这可能看起来像硬拉，但更像是六角杆拉动。一些教练像 RDL 一样硬拉杠铃并降低杠铃，但增加更多的下蹲动作可以减轻脊柱旁肌的负荷，有助于减轻疲劳。
Video 2. The key to the exercise is not the RDL motion, but transitioning back into a squatting pull-up by dropping the butt down and getting into the pulling motion quickly. I don’t recommend doing this exercise for overload until the sequence looks polished as a warm-up or GPP movement.
视频2.练习的关键不是RDL动作，而是通过放下臀部并快速进入拉动动作来过渡回蹲式引体向上。我不建议做这个超负荷练习，直到序列看起来像热身或 GPP 动作一样完美为止。
I like the movement because it’s like adding nitro to the conventional RDL, due to the early eccentric force, and it’s also a good warm-up for traditional training. Conventional RDLs tend to have slower motions, which is a great benefit for teaching, but rapid eccentrics do help with increasing recruitment and the EMG readings I have seen show a difference. I have no solid evidence that flywheel RDLs are dramatically different than traditional RDLs in lengthening the structures of the hamstring group, but I am confident this exercise is worth implementing for general hamstring preparation.
我喜欢这个动作，因为它就像在传统的 RDL 中添加硝基，由于早期的偏心力，而且它也是传统训练的一个很好的热身。传统的 RDL 往往运动较慢，这对教学有很大好处，但快速偏心确实有助于增加招募，而且我看到的肌电图读数显示出差异。我没有确凿的证据表明飞轮 RDL 在延长腘绳肌群结构方面与传统 RDL 有显着不同，但我相信这项练习值得用于一般腘绳肌准备。
I don’t teach or suggest this exercise to any athlete I work with unless they have one year of eccentric training with flywheels under their belt. The rationale for delaying the implementation of the exercise is that I want nearly no learning curve to interfere with training time, but will allow some wiggle room minutes to let athletes problem-solve the task. An athlete doesn’t need to crank reps quickly; just performing them as part of a warm-up provides a great stretch and wakes up the body better than only using bar complexes.
我不会向与我一起工作的任何运动员教授或建议这项练习，除非他们接受了一年的飞轮离心训练。推迟实施练习的理由是，我希望几乎没有学习曲线干扰训练时间，但会留出一些回旋余地，让运动员解决任务问题。运动员不需要快速完成次数；仅仅将它们作为热身的一部分就可以提供很好的伸展效果，并且比仅使用复合杆更好地唤醒身体。
My final advice on this exercise is a word of caution: Don’t do this with athletes who are not good barbell lifters. Fragile athletes who do finesse-style training will get crippled by this sequence of movements. I don’t use this with athletes who are not able to lift from the floor or have a history of back injuries that are mechanical in nature.
我对这项练习的最后建议是警告：不要对不擅长杠铃举重的运动员进行此练习。进行精细训练的脆弱运动员会因这一系列动作而变得残废。我不会对无法从地板上举起或有机械性背部损伤史的运动员使用此功能。
Coach Tip: Each athlete can create tension to the hamstrings differently, and some need to use a bar attachment. Due to the flywheel, resistance force is higher earlier on the lift, so use a position that allows a safe and effective reception to the load.
教练提示：每位运动员对腿筋产生的张力都不同，有些运动员需要使用杠铃附件。由于飞轮的存在，升降机早期的阻力较高，因此请选择一个能够安全有效地接收负载的位置。
Jerk and Elevated-Style Split Squats
挺举和抬高式分腿深蹲
The split squat has gained a lot of traction, but like any trend, time will tell how effective it is as more research comes out. Electromyography research on the split squat was done years ago, but the studies found nothing earth-shattering. Other exercises, like the hip thrust, are being researched to show transfer value, not just EMG activity. I have analyzed the split landing style of jerks, rear foot elevated split squats, single-leg squats, and bilateral squats. While what I have seen with traditional barbells is very straightforward, flywheels are mostly unknown.
分腿深蹲已经获得了很大的关注，但就像任何趋势一样，随着更多研究的出现，时间会证明它的有效性。关于分腿深蹲的肌电图研究早在几年前就已经完成，但研究并没有发现什么惊天动地的事情。其他练习，如髋部推力，正在研究以显示转移价值，而不仅仅是肌电图活动。我分析了挺举的分腿落地方式、后脚抬高分腿深蹲、单腿深蹲和双侧深蹲。虽然我所看到的传统杠铃非常简单，但飞轮却大多不为人所知。
The reason that we, as coaches, differentiate terminology so much is because the small differences matter. A single leg squat, a lunge, and a split squat are different animals. While similar in benefits, their differences in execution matter enough to put attention on those individual applications.
作为教练，我们之所以如此区分术语，是因为微小的差异很重要。单腿深蹲、弓步和分腿深蹲是不同的动物。虽然优点相似，但它们在执行方面的差异足以引起人们对这些单独应用程序的关注。
Video 3. The Flywheel Split Squat option has important set-up and execution details that really matter. It’s important you consider safety, as using the wrong equipment can increase the risk of injury.
视频 3. 飞轮分体深蹲选项具有非常重要的重要设置和执行细节。考虑安全很重要，因为使用错误的设备会增加受伤的风险。
The most obvious need with flywheel split squats is a solid platform to apply forces with the rear leg for balance and/or propulsion. No platform is perfect, but with the right placement of accessory equipment, doing either the rear leg unsupported split squat or a jerk-style option is a breeze. After you create a solid setup, the next decision is what option matches the needs of your program. Split squats without support are different than a double support option, but mainly on the eccentric hamstring activity side. Currently, what happens when you change the vector to angle forward is unknown, but any time resistance angles change, the recruitment of muscle groups should theoretically also change.
飞轮分体深蹲最明显的需求是一个坚固的平台，可以通过后腿施加力来实现平衡和/或推进。没有一个平台是完美的，但只要正确放置辅助设备，无论是后腿无支撑分腿深蹲还是挺举式选择都是轻而易举的。创建可靠的设置后，下一个决定是哪个选项符合您的程序的需求。无支撑的分体深蹲与双支撑选项不同，但主要是在偏心腿筋活动侧。目前，当你改变矢量向前角度时会发生什么尚不清楚，但任何时候阻力角度改变，理论上肌肉群的募集也应该改变。
Some potentiation research is available on low load and light load split squats, and while this is great for warm-ups for speed work, I don’t think it’s worth doing in weight training unless the workout has enough volume and intensity to create a strong training stimulus. Potentiation training is great for helping the next exercise, but as primary drivers of performance, the volumes and intensities are usually not high enough to be staples in a program. It would be interesting to see the longitudinal studies on potentiation exercise volumes as a control to paired training to determine whether they alone are enough to be good developers of strength and power.
一些关于低负荷和轻负荷分腿深蹲的增强研究是可用的，虽然这对于速度训练的热身非常有用，但我认为在重量训练中不值得这样做，除非训练有足够的体积和强度来产生强大的力量。训练刺激。强化训练对于帮助下一次练习非常有用，但作为表现的主要驱动因素，训练量和强度通常不足以成为计划中的主要内容。有趣的是，将增强运动量的纵向研究作为配对训练的对照，以确定它们是否足以成为力量和爆发力的良好开发者。
Overall, the constant tension of the split squat is a great way to help with hypertrophy in those that need muscle mass. Any claim that there is far less strain on the spine when doing a split squat is simply a leap of faith that has no documentation. If the rear leg does have too much involvement, it will torque the sacrum. Remember that no exercise is “free of sin,” especially as overloads reach higher levels. Be careful on heavy split squat training just as with any other exercise.
总的来说，分腿深蹲的持续张力是帮助那些需要肌肉质量的人增肌的好方法。任何声称分腿深蹲时对脊柱的压力要小得多的说法都只是一种信念的飞跃，没有任何记录。如果后腿参与过多，就会扭转骶骨。请记住，没有任何运动是“没有罪恶的”，尤其是当超负荷达到更高水平时。就像任何其他练习一样，在进行大重量分腿深蹲训练时要小心。
Coach Tip: The split squat is a great option for beginners who need to put on muscle mass and learn a movement through repetition. You can use different rear leg apparatus and methods to create a split squat, but make sure the foot is in the middle of the flywheel machine for balance.
教练提示：对于需要增加肌肉质量并通过重复学习动作的初学者来说，分腿深蹲是一个不错的选择。您可以使用不同的后腿器械和方法来进行分腿深蹲，但要确保脚位于飞轮机的中间以保持平衡。
Assisted Lateral Squats 辅助侧蹲
Lateral squats are similar to split squats as they are single-leg overload options, but they are not a pure unilateral movement. The only true single-leg exercise I recommend here in the series is the RDL option I will outline later. Lateral squats are like split squats in that they are double supported but single leg emphasized. Single-leg training with flywheels has a lot of potential for overload due to the fact two legs can help drive the weight up and one leg can take the brunt of the work down. Assisting the weight up with two legs, even if it’s the non-primary driver, just adds a small boost, and is enough to make a difference.
侧蹲与分腿深蹲类似，因为它们都是单腿超负荷的选择，但它们并不是纯粹的单侧运动。我在本系列中推荐的唯一真正的单腿练习是 RDL 选项，我将在稍后概述。侧蹲与分腿深蹲类似，都是双支撑但强调单腿。使用飞轮的单腿训练很可能会造成超负荷，因为两条腿可以帮助举起重量，而一条腿可以承担主要的训练量。用两条腿辅助重物上升，即使是非主要驱动者，也只是增加了一点点推动力，就足以发挥作用了。
Video 4. Preference and technique influence how you emphasize the propulsion leg with lateral squatting. Flywheels add vector-specific benefits so angled movements are safe and effective. I believe the harness is important to consider when doing lateral squat exercises.
视频 4. 偏好和技术会影响侧蹲时如何强调推进腿。飞轮增加了矢量特定的优势，因此角度运动安全有效。我相信在进行侧蹲练习时要考虑安全带。
Some set-up requirements are necessary for lateral squats, just like split squats, but they’re not a big problem for most gyms or even outdoors. The key variables are width and pushing angle. Besides those two choices, lateral squat variations are nearly endless. I like rhythmic alternating conventional squats with double support up and single-leg emphasis down, but the lateral squat shown above is a great option too, provided the support leg helps with vertical forces up so all of the eccentric overload down is high.
侧蹲需要一些设置要求，就像分腿深蹲一样，但对于大多数健身房甚至户外来说，它们都不是大问题。关键变量是宽度和推动角度。除了这两种选择之外，横向深蹲的变化几乎是无穷无尽的。我喜欢有节奏的交替传统深蹲，双支撑向上，单腿强调向下，但上面所示的横向深蹲也是一个不错的选择，只要支撑腿有助于垂直向上的力，这样所有向下的偏心过载就很高。
@ShaneDavs 说，使用飞轮进行正确的单腿训练有很大的超载潜力。Share on X 分享到 X
I have not seen change-of-direction performance improvements from this exercise, but I do see changes in tendon and connective tissue reported as soreness after games. Frankly, sled drags with a crossover step are movements that may have general benefits, but frictional forces are not as effective as isoinertial resistance options. I do both for hockey players but not for other sports, as the contraction time periods in skating are more connected to strength than elastic modalities.
我还没有看到这项练习中变向性能的改善，但我确实看到了肌腱和结缔组织的变化，据报道比赛后会出现酸痛。坦率地说，带有交叉步的雪橇阻力可能具有普遍的好处，但摩擦力不如等惯性阻力选项有效。我为曲棍球运动员做这两项运动，但不为其他运动做这件事，因为滑冰的收缩时间与力量的关系比与弹性模式的关系更大。
We need more innovation in flywheel exercise creation, as the lateral squat is a great movement and the reductions in groin injuries with soccer and hockey have been enough to statistically merit its inclusion. Ideally, I would have a better theory for the reason this movement pattern benefits athletes, but for now I will trust that something is going on that is worth exploring.
我们需要在飞轮训练方面进行更多创新，因为侧蹲是一项很棒的运动，而且足球和曲棍球运动中腹股沟损伤的减少足以在统计上证明将其纳入其中。理想情况下，我会有一个更好的理论，因为这种运动模式对运动员有益，但现在我相信正在发生一些值得探索的事情。
Coach Tip: I liked this exercise more than I thought I would. You can use the footbar acessory or go flat footed. The key is the transition from receiving the force on one leg to shifting to a position of double-leg concentric pushing for a true overload.
教练提示：我比我想象的更喜欢这个练习。您可以使用脚杆配件或平足。关键是从单腿受力过渡到双腿同心推动的位置，以实现真正的超负荷。
Single Leg Romanian Deadlifts
单腿罗马尼亚硬拉
The only time I like single-leg RDLs is with the flywheel option, due to the fact the athlete is tethered with the strap. Three options exist for the hand, or hand combination, to use: the supported leg side, both arms, or the opposite arm. Some trainers have taken a leap in speculating that gripping the bar or handle hard will leverage force irradiation, thus recruiting more muscle fibers elsewhere. While it’s cool to make conjectures on grip and distal muscle groups, this has yet to be seen anywhere in the research for this type of exercise. Olympic lifters that demonstrate great power usually relax their arms and have a hook grip; they don’t strangle the bar as much as we think they do.
我唯一喜欢单腿 RDL 的是飞轮选项，因为运动员是用带子拴着的。手或手组合可以使用三种选项：支撑的腿侧、双臂或相反的手臂。一些训练师大胆推测，用力握住杠铃或手柄会利用力照射，从而在其他地方募集更多的肌肉纤维。虽然对握力和远端肌肉群进行推测很酷，但在此类运动的研究中尚未发现这种情况。表现出强大力量的奥林匹克举重运动员通常会放松手臂并采用钩握法；他们并不像我们想象的那样扼杀酒吧。
Video 5. Here is a video series of three different grips with the single-leg RDL. Athletes need more skill for successful muscle recruitment with a single leg, but the flywheel adds some balance support to the exercise.
视频 5。这是一个关于单腿 RDL 的三种不同握法的视频系列。运动员需要更多的技巧才能成功地用单腿募集肌肉，但飞轮为练习增加了一些平衡支持。
Based on my experience, the theory that the adductors will recruit more motor units utilizing the same side grip doesn’t have much merit, but I understand why somebody would draw the conclusion at first glance. A skilled athlete can benefit from any grip style, provided they know how to control the forces from the foot up to the pelvis. The most important detail of single-leg RDLs with a flywheel is that you can put some serious force into the ground, provided you really cue the pull from the hip and keep the spine long and tight. Flywheel single-leg RDLs with slower speeds and higher forces seem to help teach the lift better, and they prevent cheating on the movement.
根据我的经验，内收肌会利用相同的侧握力募集更多运动单位的理论并没有多大优点，但我理解为什么有人会第一眼就得出这样的结论。熟练的运动员可以从任何握力方式中受益，只要他们知道如何控制从脚到骨盆的力量。带飞轮的单腿 RDL 最重要的细节是，只要您真正提示来自臀部的拉力并保持脊柱长而紧，您就可以向地面施加一些严重的力。速度较慢、力量较大的飞轮单腿 RDL 似乎有助于更好地训练举重，并且可以防止动作作弊。
The last point of contention I see with the research is the flair or external rotation and muscle activation with single-leg RDLs. While I appreciate the theory and some of the findings, it is a stretch to believe that major muscle-building possibilities will occur with foot position. Along with a balanced foot, band resistance with a slow spin can help an athlete pull harder.
我在研究中看到的最后一个争论点是单腿 RDL 的天赋或外旋和肌肉激活。虽然我很欣赏这个理论和一些发现，但相信脚部位置会产生主要的肌肉锻炼可能性有些牵强。除了平衡脚之外，慢速旋转的弹力带阻力可以帮助运动员用更大的力拉。
Balance is the overarching variable at play; thus, higher outputs cancel potential anatomical leverages. Some athletes may benefit from small foot positions, but loading and balance usually override muscle recruitment’s small benefits.
平衡是发挥作用的首要变量。因此，更高的输出消除了潜在的解剖杠杆。一些运动员可能会受益于较小的脚部位置，但负荷和平衡通常会压倒肌肉募集的微小好处。
Coach Tip: The placement of the foot relative to the strap is crucial. If you have the medial part of the foot facing the strap, the flywheel system will pull you in. Strap placement is beneficial for some athletes to teach how to resist the medial forces. I think another point to consider is that the entire range of motion is more loaded with the flywheel than with the end range in DB versions.
教练提示：脚相对于带子的位置至关重要。如果您的脚内侧部分面向带子，飞轮系统会将您拉入。带子的放置有利于一些运动员教导如何抵抗内侧力。我认为需要考虑的另一点是，与 DB 版本中的末端范围相比，飞轮的整个运动范围承受的负载更大。
Create Your Own List and Decide What Works for You
创建您自己的列表并决定什么适合您
Again, this list consists of my favorite and most valued exercises for platform-style flywheel training. I have seen a dramatic reduction in injuries to the soft tissues of at-risk athletes and those that have come to me with a laundry list of surgeries and previous muscle and joint trauma. Athletes with a history of injuries who are known to be “injury prone” have made returns with increased performance and durability that caused me, a free weight guy, to respect and value flywheel machines. Create your own list of exercises and contraction styles and see what works for you.
同样，这个列表包含我最喜欢和最有价值的平台式飞轮训练练习。我看到高危运动员以及那些带着一长串手术清单和以前的肌肉和关节创伤来找我的运动员的软组织损伤显着减少。那些有受伤史、被称为“容易受伤”的运动员已经以更高的表现和耐用性回归，这让我这个自由重量运动员开始尊重和重视飞轮机器。创建您自己的练习和收缩方式列表，看看什么适合您。
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Great work Shane. Thanks. Will probably follow up with some questions.
干得好，谢恩。谢谢。可能会跟进一些问题。
Thanks, Domen. Shoot them over when you get them.
谢谢，多门。当你拿到它们时，将它们射倒。