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HAND POSITIONS:
The position of your hands on the handle grips will allow you to vary the intensity of
your workouts and change the emphasis from lower body to upper body. There are
four positions that are used throughout your Gazelle Power Plus workout.
Neutral Grip
Place your hands midway between the bottom and top
of the handles. Use a firm grip, but try to avoid “white
knuckles.” This grip will help you attain equal work for
both the upper and lower body.
Low Grip
Place your hands at the bottom of the handles. Be sure to
keep your hands on the black handle grip, not on the
front crossbar. This grip will decrease the work in your
upper body.
Front Bar Grip
Place your hands on the front crossbars, just to the inside
of the handles. Use a firm grip without “white knuckles”.
Be sure to keep your wrists straight and avoid leaning
hard on the arms or bending at your wrists. This grip may
be used during any “Basic Glide” exercise. Use this grip
when learning to glide, or during your warm-up and
cool-down.
6) POWER GLIDE (Advanced Exercise)
Begin with a Wide Glide. Adjust your hands to a
neutral or high grip hand position. Gradually
increase the length of your stride as far as you
comfortably can. Your heels will naturally lift slightly
as each leg moves to the back. As you glide, allow
your shoulders and torso to rotate slightly side to
side, pressing and pulling firmly with your arms.
Maintain good, upright posture throughout this
exercise, and a “soft” knee position. Avoid over
rotating your torso which could effect balance.
This exercise can be performed with the neutral or
high hand grip positions. Glide only as wide as you
can while maintaining good balance and posture.
The Power Glide is an advanced exercise that
should be performed only after proficiency is
attained on the first five basic exercises.
4) HIGH GLIDE
Start with a Basic Glide movement. Lift your heels (rise
up on your toes) as you glide, maintaining upright
posture. Avoid letting your ankles roll outward as your
heels lift. Concentrate on lifting up through the entire
body, and pulling your abdominals in to help maintain
balance. Your heels should remain lifted throughout the
exercise. This exercise can be performed with the neutral
or low hand grip positions. You will feel additional
emphasis in your calf muscles during this exercise.
5) FORWARD PUSH
DO NOT position your hands on the pulse
grips while performing this exercise. Please
center your hands on handlebars as shown.
Begin with a Basic Glide or Wide Glide. Move your
hands to a high grip position. As you glide, slowly
lean forward until you feel more weight in your
arms. Keeping your wrists straight, press forward
firmly with alternating arms. Try to fully extend each
arm as you push. If you are not able to fully extend
each arm, adjust your body position so that you have
less forward lean. Make sure you are leaning forward
from your ankles, a full body lean, rather than round-
ing your back. Allow your heels to lift naturally as
each leg glides back. This exercise can be performed
with the high or neutral hand grip position. You will feel additional emphasis in the
chest, front shoulder, and the back of the upper arm during this exercise.
FOOT PLACEMENT:
You will notice that your feet shift a little bit when using your Gazelle Power Plus.
It is recommended that beginners keep their toes against the toe plate until they feel
comfortable with their balance.
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W
ORKOUT
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UIDELINES
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