Do's and Dont's

Setup

• The POWER RUNNER supports athletes from 4' to 7' in height. When using the machine, make sure the shoulder & chest pad is adjusted properly to enable full extension without pounding the bumper plates.
• Make sure the pop pin seats correctly when making this adjustment.
• When operating with plates, always use a collar to secure the plates.

Body Position

• Do not — use the machine with your foot outside of the strap.
• Do — make sure your foot is firmly fixed in place and secured to the pedal.
  
• Do not — keep your hips up in the air with your knees bent.
• Do — keep your hips rolled down while maintaining core stability.
  
• Do not — leave a gap between your shoulders and the shoulder pad.
• Do — keep your shoulders fixed on the pads throughout all training programs.
  
• Do — begin slowly, and increase speed as you gain confidence.
• Do not — sacrifice form for speed.

Presses

• When doing one-leg presses, keep the knees bent at all times. Locking the knees may result in injury.
• When doing double-leg presses, keep the hips down at all times. When exiting the machine, fully lower the weights at the back of the machine, and leave your hands on the handles or shoulder braces to stablilize yourself as you step out of the straps.
• If you have difficulty controlling the device, lighten the weight on the lever arms.
• In general, use full extensions, and always extend and control the descent.