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DARD - Dynamic Axial Resistance Device

develop strength and stability in the ankles, knees and the major and minor muscles of the upper and lower leg

Dard - Standard for 1" hole plates $59 + $10 S&H

Dard Olympic for 2" hole plates $73.95+ $10 S&H

Welcome to the DARDTM

Dynamic Axial Resistance Device

Congratulations on your purchase of the DARDTM. Wherever you use it- fitness center, at home or even at the office- this deceptively simple exercise device will help develop strength and stability in the ankles, knees and muscles of the upper and lower legs. Due to the DARDTM isolating the tibialis anterior muscle in the front of the leg, it is an excellent device to help prevent and rehabilitate from painful shin splints. It can also help develop muscles in the wrists, arms and shoulders.

            Sports participants find the DARDTM essential for exercising and conditioning. The versatile DARDTM is used by men and women, and is easily adjusted for the entry-level novice to the strongest power lifter.

            Whether your goal is fitness, conditioning or rehabilitation you will find the DARDTM to be an ideal addition to your exercise routine.

HOW TO SET UP THE STANDARD DARDTM

The DARDTM works like a lever: The closer the disc weight is to your feet or hands the less resistance it provides. As the disc weight is moved out toward the end of the DARDTM shaft the amount of resistance dramatically increases.

A single weight can provide a great variety of resistance. Begin with a weight at the point closest to your feet.

1. Squeeze the spring-action end caps toward each other to loosen the collars. Move it to the level where you would like to hold the plate: Toward the cross bar for less resistance; away from the cross bar for increased resistance.

2. Now place the desired plate (or plates) over the end of the DARD shaft and move it up against the collar.

3. Put the other slide stop near the plate and insert the hitch pin at the end of the shaft.

Dorsi-flexion

This is the classic DARD exercise. It focuses primarily on the tibialis anterior and the extensor digitorum longus. This is the exercise to prevent or get rid of shin splints. During the exercise, supporting your legs nearly up to the ankles will prevent tension on the knees, upper legs and back. Keeping your back and shoulders straight at all times helps reduce back strain.

-          Sit on a raised flat surface with only your ankles extending over the edge of the surface.

-          Place the lower T-bar so that it fits against the bottom of your feet. 

Place the straight-off T-bar over the tops of the arches of the feet.

-         Start with your toes pointed downward. 

Bring your toes upward in the direction of your head to a count of four, 

pause briefly, then release slowly back to the original toes-down position to a count of four

Leg Extension

 -          Sit on a flat surface with your lower legs hanging freely over the edge.

-          Place the DARD so that the lower T-bar fits against the bottom of your feet, ith the straight-off T-bar over the tops of the arches of the feet.

-          Start with the lower legs in the down position and extend them slowly upward to a count of four to a horizontal position. 

Pause briefly, then slowly release back down to the starting position to a count of four.

-          Be certain to keep the back straight during this exercise.

In addition to being a superior ankle and leg extension exercise device, the DARD is excellent for the traditional arm & wrist curls as well as tricep extension. Even at the end range the DARD still provides dynamic tension on the muscles being used. This phenomenon is due to the proper bio-mechanical design of the DARD.

 Elbow & Wrist Exercise

-          Assume a standing position, with legs slightly apart, so your arms can extend fully downward.

-          Turn the DARD so the T-bar is facing down or in towards your body. NOTE: Be certain the hitch pin is inserted in the end of the shaft.

-          Put your hands on the padded bar, with palms facing up to concentrate on the biceps or palms down to concentrate on the brachialis.

-          Start with the arms extended in the down position and flex them upward to your chest to a count of four, bending at the elbow. Pause for four counts, then slowly release back to the down position to a count of four. Note the tension in your arm and shoulders throughout the range of movement.

-          Be certain to keep your abdominals tight and shoulder blades retracted throughout the exercise.

-          For wrist flexion or extension, use this same DARD position, only flex just the hands at the wrist, upward and then slowly release back down.

Tricep Extension (Gravity Neutral)

-          Start with your hands on the DARD. Place your hands either supinated or pronated to work all heads of the triceps equally.

-          Position the DARD so the T-bar is facing your head.

-          Start with the arms behind the body in full elbow flexion. Extend the arms straight above the head to a count of four. Pause for four counts, then slowly release back to the down position to a count of four.

-          Be certain to keep your abdominals tight and shoulder blades retracted throughout the exercise.

-          For wrist flexion or extension, use this same DARD position, only flex just the hands at the wrist, upward and then slowly release back down.

Guidelines for the exercise program

Entry-level workout: 3 sets of 10 repetitions

Increase the repetitions each set by 3 repetitions every third workout to a maximum of 20 repetitions.

Every 6-week period increase the number of sets by one to a maximum of six sets.

When your goal is met increase resistance by moving the weight plates further to the end of the DARD.

When your goals are met at the endpoint position of the weight plate, increase the weight plate.

 The following images of the directions may take about 3 minutes to load on a 28.8 connection.