Anyone got tips on setting up the Hoist ab machine properly?

[Thomas Martinez]

This is how to set up the Hoist Fitness abdominals machine. According to general agreement regarding the Hoist Fitness abdominals machine, the main concerns involves safety, resistance selection, range of motion, and posture. I found a short guide that addressed those topics; it shows that most people just plop down into the machine, attach some weight, and go to town without bothering with any adjustments. Basically, you want to choose the right amount of resistance by targeting your abs instead of using momentum or your hip flexors. You also need to use the pads to brace your back and allow the movement to happen over the full range while controlling it. Although adjusting your posture seems to be skipped, this step is important for the same reason why you use an isolation machine, specifically to target isolated muscle groups. Without proper pad and seat placement, there’s no isolation benefit. Those who train regularly with the Hoist ab units might have their own favorite way of setting up the machine. Instructions advise doing it light at first so you are working more on contracting your muscles than fighting against resistance. Also, you don't want to use too much momentum or incorrect setup with weight, as that could be dangerous for the lower back. Before starting, a normal adjustment routine will help in getting your form right.

 

[Rush]

The trick is to have your seat height set such that you roughly hit the middle of your stomach (belly button) at the pivot point. Anything less and it won’t work as well because your abs aren’t contracting; rather, you’re pulling on your hip flexors. Within a day or two you’ll feel some back pain.

 

[Planet of the]

You should start out with a lighter weight. You’ll see some people load it all up and just rock back and forth without really using any of their abs. When used properly, hoist units is very well designed because you get resistance from the cam throughout the entire range of motion.

 

[Misty Mandrill]

We don't set the dials on machines at commercial gyms. Everyone knows that is true about those places.

 

[The Hunt For t]

When using the Hoist CL series, you want your pivot to be aligned with your lower ribs (or slightly higher above your belly button), as opposed to being in-line with your sternum. When this is so, the crunch starts up too high and it’s more of a compression of the chest rather than an abdominal contraction.

 

[Rush]

When using the Hoist CL series, you want your pivot to be aligned with your lower ribs (or slightly higher above your belly button), as opposed to being in-line with your sternum. When this is so, the crunch starts up too high and it’s more of a compression of the chest rather th…

The height is also something to adjust if you're tall. If you're on the taller side, like 6'3" then maybe these machines are made for an average body size.

 

[The Hunt For t]

The height is also something to adjust if you're tall. If you're on the taller side, like 6'3" then maybe these machines are made for an average body size.

These machines are oversold as isolating the abs to a perfect degree. Your abdominals will be better developed with heavy compound movements and hanging leg raises. If you choose to work on them using the machine, do full reps, not partials.

 

[Clever Capuchin]

There is also a category of individuals who like the ab wheel better than machines. One user argued that you get better ab development from heavy compounds and hanging leg raises than any machine.

 

[Topsy-Turvy C]

Free-weights exercise and machines aren’t at odds with each other. For example, the Hoist unit offers a controlled range of motion during loaded spinal flexion that’s hard to get through bodyweight only. Each has its use in a training plan.

 

[Planet of the]

There is also a category of individuals who like the ab wheel better than machines. One user argued that you get better ab development from heavy compounds and hanging leg raises than any machine.

What I've noticed is people don't really change their settings. I saw one person fold them up in half, without any muscle power, just with momentum (that's a lot of force on your lower back). And another guy used it at a very low pin setting.

 

[Alert Ant]

While some Planet Fitness centers has installed the Hoists, it’s not a universal fixture at every gym. These are usually found in their larger gyms.