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  1. #1
    Banned russca's Avatar
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    Tibia Dorsi Flexion by Hammer Strength

    I got Tibia Dorsi Flexion machine in my home gym. Good thing for strengthening dorsiflexion movement. Explanation of dorsiflexion is at the end of my post.

    Actual pictures:








    Here is youtube video of how it used:





    Ankle joint complex explained:

    Dorsiflexion is the movement which decreases the angle between the dorsum (superior surface) of the foot and the leg, so that the toes are brought closer to the shin. The movement moving in opposite directions is called plantarflexion. The same term can be applied to the wrist and hand, with movement of the palm towards the forearm termed palmarflexion.

    Put more simply: it applies to the upward movement of the foot at the ankle joint.

    It occurs at the ankle.

    The range of motion for dorsiflexion is indicated in the literature as 15 degrees maximum in the majority of subjects tested.

    http://en.wikipedia.org/wiki/Dorsiflexion


    http://www.lifefitness.com/commercia...siflexion.html
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  2. #2
    Registered User Shoua's Avatar
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    I have a homemade version of the DARD and I use round foam for the padding. My issue with the round foam is that it keeps sliding towards my toes as I perform my reps. I suspect that you don't have that issue with your type padding.
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    Registered User RBLOCK's Avatar
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    I like the Sorinex approach to this exercise which combines tibia and calf training in one seated unit (the machine also locks your knees into place so you can't cheat with hip flexion). That Hammer piece new costs around 400-500 new, about half of the sorinex calf/tibia.
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    Banned russca's Avatar
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    Originally Posted by Shoua View Post
    I have a homemade version of the DARD and I use round foam for the padding. My issue with the round foam is that it keeps sliding towards my toes as I perform my reps. I suspect that you don't have that issue with your type padding.
    HS Tibia Dorsi Flexion is one solid piece of equipment. Padding is attached so hard that there is just no way for it to slide. Besides, the machine by itself weighs about 60 pounds.

    There are two padding plates screwed to the frame, and then foam glued I guess, and then there is this thick orange padding cover. I suspect both plates are metal. The inside plate is about 1 inch thick. I used my dumbbell handle to press against the pad to show the contour of the inside plate.

    Shoua, I hope it helps you to construct your own quality padding for your DYI machine. It might be helpful for other projects too.







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    Last edited by russca; 11-16-2011 at 08:21 AM.
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    Registered User chemmech's Avatar
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    that's a good exercise, I've also been improvising that for awhile on My lat machine with a foam roller, placed on the top of My feet, and a slanted platform, with My feet suspended freely, legs supported in a sitting position... does the weight work out sufficiently on the hammer machine, reason being, I have to load My lat machine up with 4 x 45 lbs and 2 x 10 lbs plates plus the 225 lb weight stack to work out with, I know the leverage is more focused on the hammer machine.....
    Last edited by chemmech; 11-16-2011 at 01:38 AM.
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    Originally Posted by chemmech View Post
    does the weight work out sufficiently on the hammer machine, reason being, I have to load My lat machine up with 4 x 45 lbs and 2 x 10 lbs plates plus the 225 lb weight stack to work out with, I know the leverage is more focused on the hammer machine.....
    I usually put 6 x 10# plates on it and do higher reps. It's pretty intense. That's after doing seated calf raises on BodyMasters and standing calf raises on BodySolid leveraged Squat/Calf machine. I can put on 4 x 45# if I use a stiff-legged deadlift stand for my dorsi flexion machine.
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    The Weider Whisperer matrix563's Avatar
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    so is this like a leg raise but not the full range of the motion??. nvm i saw the video lol . how much did it cost?
    Last edited by matrix563; 11-16-2011 at 07:28 AM.
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    Registered User keyboardworkout's Avatar
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    What does increasing tibia dorsi flexion strength do? I am having trouble grasping the reason behind wanting to increase strength in this movement.
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    Registered User RBLOCK's Avatar
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    Originally Posted by keyboardworkout View Post
    What does increasing tibia dorsi flexion strength do? I am having trouble grasping the reason behind wanting to increase strength in this movement.
    Improves overall foot stability for things like running and squats. Also a lot of people do calf training without any tib work and it's nice to keep all the systems balanced.
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  10. #10
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    Originally Posted by matrix563 View Post
    how much did it cost?
    I think I paid $150 for it.

    What I noticed is that not that many gyms have this machine in their arsenal. I am glad I bought it.
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  11. #11
    The Weider Whisperer matrix563's Avatar
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    where did you buy it at? id like to get one too . can it take olympic plates?
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    Good piece of equipment, my gym has this. To answer a couple of questions, yes it takes Olympic plates and strengthening this muscle may protect against shin splints. I use to have shin splints but since using this, they are no more
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    Originally Posted by matrix563 View Post
    where did you buy it at? id like to get one too . can it take olympic plates?
    I bought it through craiglist. It takes olympic plates by design.
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    Video "Improve Dorsiflexion Flexibility":
    http://magazine.stack.com/TheIssue/A...exibility.aspx

    "The lower phase of the Squat and Leg Press also require dorsiflexion flexibility. And if you have ankle and foot dorsiflexion inflexibility, your running and lifting technique can be affected, which can lead to plantar fascitis, a swelling of the thick tissue on your foot."
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    Originally Posted by RBLOCK View Post
    I like the Sorinex approach to this exercise which combines tibia and calf training in one seated unit (the machine also locks your knees into place so you can't cheat with hip flexion). That Hammer piece new costs around 400-500 new, about half of the sorinex calf/tibia.
    Amen... Loving the Sorinex Seated calf/Tibia... amazing piece.
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    Registered User Shoua's Avatar
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    Originally Posted by russca View Post
    Shoua, I hope it helps you to construct your own quality padding for your DYI machine. It might be helpful for other projects too.
    Yeah, I'm definitely going to have to reconstruct my DARD. Been keeping an eye on Craigslist for a long time in hopes of finding a used one but these are one of those hard to find piece of equipment so I gave up and went with a homemade version. I've been to many gyms and none of them have this machine.
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    Home Gym Freak darkfact's Avatar
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    Cool little machine. The overuse of 'stay clear' stickers on it is pretty funny to me though. If someone walks too close to it I wanna hear someone scream 'WATCH OUT' in panic!
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    I noticed in the Youtube video that there is some sort of chair. If you buy this unit independently is there an attachment you need that you sit on or would a regular chair work. Just trying to see how this all works. Sorry if question is silly. Thanks again.
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    Are these machines worth getting if you already have a universal machine where you can just add a foot attachment to the lower pulley. I have never tried one and would appreciate feedback. Thanks.
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    This look pretty interesting. Seems worth it even for people who have such pulleys since it's stabilized. Can this also be used to work the wrist extensorsif I put my handson thefloor?
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    Originally Posted by bigdave07 View Post
    I noticed in the Youtube video that there is some sort of chair. If you buy this unit independently is there an attachment you need that you sit on or would a regular chair work. Just trying to see how this all works. Sorry if question is silly. Thanks again.
    There is no attachment to this model as far as I know. I just use a lightweight bench.
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    Update: After reading Joe Weider's Ultimate Bodybuilding book about Tibialis Raises, I realized that this muscle group (tibialis anterior) can and must be trained just as heavy as other calf muscles (gastrocnemius, soleus). It's sort of like triceps/biceps relationship. You must train both to achieve balanced development. I ended up adding 14" to each plate horn which is just 3" long by design on this model. Now each horn can take ten 25pounds plates or 250 pounds, making it 500 pounds total. Pictures attached.

    From the book:
    If you haven't been working your tibialis anterior muscles directly, you will find that they become pumped up and reach muscular failure after only a few reps. But with time you can treat them like any other muscle group.
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    Last edited by Jetigen; 07-14-2012 at 12:38 AM.
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    Kyrgyz in heart Jetigen's Avatar
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    To help to visualize muscles involved in tibia dorsi flexion I made this little educational poster with an example of the properly developed lower legs.

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    Banned Pakina's Avatar
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    The bars on this look short, how many plates are you even able to fit onto it? My tibialis anterior can support my entire body weight when I hang upside down.
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    Kyrgyz in heart Jetigen's Avatar
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    Originally Posted by Pakina View Post
    The bars on this look short, how many plates are you even able to fit onto it? My tibialis anterior can support my entire body weight when I hang upside down.
    I think it's standard for tibia machines to have shorter horns. Latest models have a little longer ones though. Mine has 3" horn length. It accomodates three 10lbs plates on each side or one 25lbs and one 10lbs plate. Its construction is very solid and done with thick steel. I added 14" to each horn. My machine now holds twenty 25lbs plates and has 500lbs capacity.
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    Originally Posted by Jetigen View Post
    I think it's standard for tibia machines to have shorter horns. Latest models have a little longer ones though. Mine has 3" horn length. It accomodates three 10lbs plates on each side or one 25lbs and one 10lbs plate. Its construction is very solid and done with thick steel. I added 14" to each horn. My machine now holds twenty 25lbs plates and has 500lbs capacity.
    Sorry if this is a silly question, but may I ask how you extended the horns? Thanks!
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    Kyrgyz in heart Jetigen's Avatar
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    Originally Posted by ShadowMountain View Post
    Sorry if this is a silly question, but may I ask how you extended the horns? Thanks!
    SM, somebody asked me the same question a while back. Here is my reply to him:
    Originally Posted by Jetigen
    thanks. i will try to do this with my nybb one. how did you add pipe to it?
    On mine the horns are hollow but made of very thick metal, something like 7 gauge. Actually horns go all the way till the frame or about 6" despite having 3" usable length. I bought 1" and 1 1/4" pipes from lowe's. Those numbers are for inner diameter. So, pipes are really 1 1/4" and 1 1/2". I used duck tape to thicken smaller pipe to go inside both the horn and the bigger pipe snagly. There is no wobble whatsoever. Make sure to cut-off the threaded ends from the pipe if buying at lowes. They do it as a free service.
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    Originally Posted by Jetigen View Post
    SM, somebody asked me the same question a while back. Here is my reply to him:
    any chance you can take off once side and photo it to show an expanded view? i think i get what you mean but i want to be sure
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    Kyrgyz in heart Jetigen's Avatar
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    Originally Posted by matrix563 View Post
    any chance you can take off once side and photo it to show an expanded view? i think i get what you mean but i want to be sure
    Here it is.









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