Table of Contents
- Why Do You Need A Leg Holder In Your Home Gym?
- Getting To Know The LHM1 Attachment
- How To Put It On Your Rack
- Making The Most Of Lat Pulldowns
- Learning The Nordic Hamstring Curl
- Better Leg Days With Split Squats
- Who Should Use This Attachment?
- Common Setup Mistakes To Watch For
- Why The M1 Pro System Works Well
- Tips For Beginners Starting Out
- Building A Stronger Back Over Time
If you are looking to get the most out of your home gym, then you might have heard about the RitFit LHM1 leg holder attachment. This is a simple piece of gear that helps you stay steady during big movements like pulling down a bar or doing tough leg curls. It is built to work with the M1 Pro Smith machine and helps you lift heavier without your body lifting off the bench. In this guide we will go over how to set it up and why it makes a huge difference for your training.
Why Do You Need A Leg Holder In Your Home Gym?
When you start lifting weights at home, you quickly learn that staying in one place is half the battle. Think about the lat pulldown for a moment. You are sitting on a bench and pulling a heavy bar down toward your chest. If you are strong and you try to pull a lot of weight, that weight is going to try to pull you up into the air. This happens because the weight is heavier than you are. Without something to hold your legs down, you cannot use all your strength. You end up fighting to stay on the bench instead of working your back muscles. The leg holder attachment is the answer to this problem. It acts as an anchor for your body so you can focus on the work.
Many people think they can just get by with their own body weight, but that only works for a little while. As you get stronger, you will need a way to lock yourself in. This is why commercial gyms have those big padded bars on their machines. The RitFit leg holder brings that same feeling to your garage or spare room. It is not just about the lat pulldown either. You can use it for many different moves that require you to stay still while you move a load. This stability is the key to getting bigger and stronger over time.
Getting To Know The LHM1 Attachment
The leg holder for the M1 Pro is a smart piece of equipment that is easy to handle. It is not very heavy, which is great for when you are tired after a long workout. It weighs about twelve pounds and some change, so you can move it with one hand. Even though it is light, it is built very tough. It is made of strong steel and covered in a soft leather material called vinyl leather. This material is nice because it feels good against your skin, but it also wipes clean very easily when you sweat on it.
This attachment is made to fit on racks that have uprights measuring two inches by two inches. These uprights need to have holes that are one inch wide for the attachment to slide in correctly. This is a very common size for home gym equipment, so it fits the M1 Pro system perfectly. The way it stays on the rack is through a twist and tighten method. You do not need any tools like a wrench or a screwdriver to put it on. You just slide it in and turn the handle until it is tight and stays still. This makes it very fast to set up when you are in the middle of a workout.
| Feature | Details |
|---|---|
| Model Number | LHM1 |
| Weight Of Gear | Twelve point zero eight pounds |
| Material Used | Steel and Vinyl Leather |
| Height Options | Seven positions |
| Travel Distance | Thirteen inches |
| Mounting Type | Twist and tighten |
| Fits On | Two by two inch racks |
| Hole Size | One inch diameter |
How To Put It On Your Rack
Setting up the leg holder is very simple and only takes a few minutes. You want to start by picking the right height for the exercise you are doing. If you are doing lat pulldowns, you want the bar to be low enough to touch the top of your thighs when you are sitting on your bench. The LHM1 has seven different height levels so you can find the perfect spot for your height. It can move up and down about thirteen inches, which is a lot of room for adjustment.
First you take the attachment and line up the pin with the hole on your rack. Once the pin is inside the hole, you will turn the handle to tighten it. The goal is to get it so tight that it does not wobble at all when you pull on it. A common mistake is leaving it a little loose, which can make you feel unsteady when you are lifting heavy. If you find that the pin is sticking, you can try to loosen the small screw on the back of the handle and line it up again. Most people find that they can get it all set up in about ten minutes or less when they first take it out of the box.
Making The Most Of Lat Pulldowns
The lat pulldown is the most popular way to use this attachment. It is a great move for building a wide back and strong arms. When you use the leg holder, you can pull much more weight than if you were just sitting on a plain bench. To do it right, you should sit down and make sure your feet are flat on the floor. The padded bar should be snug against your legs so that you cannot lift your heels up easily. This creates a solid base for your upper body to work from.
| Grip Type | What It Targets |
|---|---|
| Wide Grip | Outer back muscles |
| Close Grip | Inner back and biceps |
| Neutral Grip | Overall strength and comfort |
| Reverse Grip | Lower back and more biceps |
When you pull the bar down, you want to lead with your elbows. Imagine you are trying to put your elbows in your back pockets. This helps you use your back muscles instead of just your arms. One big mistake people make is leaning back too far. You only need to lean back a little bit so the bar does not hit your nose. If you lean back like you are lying down, then you are turning the move into a row, and you will not get the same results for your lats. Another tip is to keep the movement slow. Do not let the weight slam back up after you pull it down. Control it on the way up to get the most muscle growth.
Learning The Nordic Hamstring Curl
The Nordic hamstring curl is a very famous exercise for building strong legs and protecting your knees from getting hurt. It is very hard to do, but the leg holder makes it much easier to set up at home. Instead of sitting, you will kneel on the floor facing away from the rack. You hook your ankles under the padded bar of the leg holder. It is a good idea to put a soft mat or a towel under your knees so they do not hurt while you are doing this.
The goal of the Nordic curl is to lower your chest toward the floor as slowly as you can. You use the muscles on the back of your legs to keep you from falling too fast. When you cannot hold on any longer, you catch yourself with your hands and push back up. Many people find that they cannot do a full one at first. That is okay because you can use a resistance band to help you. You can tie the band to the top of your Smith machine and hold onto it as you lower yourself down. This makes the move lighter and lets you build up the strength to do it on your own later.
Better Leg Days With Split Squats
The Bulgarian split squat is another move where the leg holder is better than a standard bench. In this exercise you stand on one leg and put your other foot behind you on a raised surface. Usually people use a flat bench for this, but the round padded bar of the LHM1 is much more comfortable for your ankle. Because the pad is round, it fits the shape of your foot and does not dig in like the corner of a bench would.
To do this move, you just put your back foot over the pad and take a big step forward with your front leg. You lower your hips toward the floor until your front thigh is level with the ground. This move is great for building the muscles in your quads and your glutes. It also helps you find out if one leg is stronger than the other. When you use the leg holder, you feel more stable, which means you can focus on the burn in your muscles instead of worrying about falling over.
Strengthening Your Core
You can also use the leg holder for core workouts like sit-ups. If you have an adjustable bench, you can set it to a decline angle where your head is lower than your hips. By hooking your feet under the leg holder, you can stay on the bench without sliding off. This lets you do weighted sit-ups or cable crunches with a lot of control. When your legs are locked, your stomach muscles have to do all the work to lift your body up.
| Exercise | Muscle Worked |
|---|---|
| Decline Sit Up | Upper and lower abs |
| Nordic Curl | Back of legs and core |
| Lat Pulldown | Back and arms |
| Split Squat | Front of legs and glutes |
A strong core is important for every other lift you do. If your abs are strong, you will be safer when you do squats or deadlifts with a barbell. The leg holder makes it easy to add these moves to the end of your workout so you can finish strong. It is a simple way to turn a basic bench into a full abdominal station without buying more big machines.
Who Should Use This Attachment?
Not everyone needs a leg holder, but many people will find it very helpful. If you are just starting out and only lifting light weights, you might not feel like you are being pulled off the bench yet. But as soon as you start getting stronger and pulling more weight than you weigh, then you will definitely want this gear. It is for anyone who wants to take their back training seriously.
It is also great for people who work out alone. When you are in a garage by yourself, you do not have a partner to hold your feet down for Nordic curls or to help you stay steady. The leg holder acts like that partner and stays in place every time. If you have the M1 Pro Smith machine, then this is one of the best additions you can make to your setup because it adds so many new exercises for a low cost.
Common Setup Mistakes To Watch For
Even though it is easy to use, there are a few things that can go wrong if you are not careful. One common issue is putting the pad at the wrong height. If the pad is too high, your legs will have room to move, and you will not feel steady. If it is too low, it might be hard to get your legs under it, or it might hurt your shins. You want it to be just tight enough that you can feel the pressure but not so tight that it is painful.
Another mistake is not tightening the handle enough. If the attachment is loose, it will shake while you are lifting, and that can be very distracting. You should always give it a quick pull before you start your set to make sure it is locked in. If you have a different brand of rack, you should check the size before you buy this. It is made for two-by-two-inch racks with one-inch holes. If your rack is bigger or smaller than that, it will not fit correctly and could be dangerous to use.
Keeping Your Gear Clean
Since your legs and sweaty clothes will be touching the vinyl leather a lot, you need to keep it clean. If you leave sweat on the leather, it can start to smell or even crack over time. The best way to clean it is to use a soft cloth with a little bit of mild soap and water. You do not need to use strong chemicals like bleach because they can ruin the material.
After you wipe it down, you should let it air dry before you use it again. It is a good habit to wipe it after every workout, just like you would with your bench or your weights. This keeps your home gym looking nice and makes the equipment last a long time. If you take care of the vinyl, it will stay soft and comfortable for many years of training.
Why The M1 Pro System Works Well
The RitFit M1 Pro is a great base for a home gym because it is modular. This means you can start with the basic machine and add things like the leg holder as you grow. This is much cheaper than buying everything at once. The leg holder is a small part of that system, but it opens up a lot of doors for your training. When you combine it with the cable system of the M1 Pro, you get a setup that feels just like a professional gym.
Many people like the M1 Pro because it fits in smaller spaces like a garage with a low ceiling. The leg holder is compact too and does not take up any extra floor space when you are not using it. You can just leave it on the rack or slide it off and put it on a shelf. This kind of versatility is why so many people are choosing these kinds of attachments for their home setups.
Tips For Beginners Starting Out
If you are new to using a leg holder, you should start with light weights to get used to the feeling of being locked in. It can feel a little strange at first to have your legs held down tight. Start by adjusting the pad until it feels right, and then do a few easy sets of lat pulldowns. Pay attention to how your back feels. You should feel like you can pull more weight with more control than before.
For Nordic curls you should definitely use your hands to help you at the beginning. Do not try to go all the way to the floor without being ready to catch yourself. It takes a long time to build up that kind of strength, so be patient with yourself. As you get stronger, you will notice that you can lower yourself slower and slower. This is a sign that your legs are getting much more powerful.
The Difference Between The LHM1 And DIY Hacks
Some people try to save money by using things they already have to hold their legs down. They might put a heavy barbell across their lap or wedge their feet under a heavy couch. While these hacks can work in a pinch, they are often not very safe or comfortable. A barbell across your lap can hurt your bones, and a couch might move or tip over if you pull too hard.
The LHM1 is much better because it is designed for this one job. The padding is thick and soft, which means you can pull heavy weights without pain. It is also much more stable because it is attached to the steel frame of your rack. When you use the right tool for the job, you can focus on your workout instead of worrying about your equipment falling apart. It is worth the small cost to have a safe and professional setup in your home.
Building A Stronger Back Over Time
The best part about having a leg holder is that it lets you use progressive overload. This is a fancy way of saying you can keep adding weight as you get stronger. Without a leg holder, you would eventually get to a point where you could not add more weight because you would just lift off the bench. With the LHM1 that limit is gone. You can keep adding plates to your machine, and the leg holder will keep you grounded.
Over many months this means you will build a much stronger and bigger back than if you were just doing pull-ups or rows. It is the secret to getting that thick look in your upper body that many lifters want. By being able to move heavy loads with control, you are giving your muscles the best reason to grow. The leg holder is a small piece of gear, but it plays a big role in that journey.
Thinking About Safety Every Day
Whenever you are lifting heavy weights, you need to think about safety first. Always make sure the pin of the leg holder is fully through the hole in the rack before you start. You should also check the bolts on your rack every few weeks to make sure nothing has come loose from all the pulling and pushing. A solid rack is the foundation of a safe home gym, and the attachments are only as good as the rack they are on.
If you are doing moves like the decline sit-up, make sure your bench is also locked in place. You do not want the bench to slide away from the rack while your feet are still hooked under the leg holder. Take a second to double-check everything before you begin your first set. This only takes a moment, but it can prevent accidents and keep you training for years to come.
Who Should Not Get This Attachment?
Even though it is a great tool, not everyone needs it. If you do not own a two-by-two-inch rack, then this attachment will not work for you. You should also skip it if you only do free weight moves like deadlifts and squats and you never use cables or do Nordic curls. If your workout is very simple and you do not lift heavy enough to be pulled off the bench, then you might be fine without it.
But for most people who are building a real home gym, the leg holder is a smart investment. It adds so much variety to what you can do, and it makes your heavy days much more effective. If you find yourself struggling to stay seated during your back workouts, then that is the biggest sign that you are ready for this gear.
Final Thoughts On The RitFit Leg Holder
The RitFit leg holder is a tough and simple piece of gear that helps you lift better. It is easy to put on your rack, and it makes moves like the lat pulldown and Nordic curl much more effective. By keeping you locked in place, it lets you focus on your muscles instead of your balance. It is a great way to make your home gym feel like a professional spot without spending too much money. If you want to get stronger and stay safe while you lift, then this attachment is a solid choice for your setup.
Using the leg holder is all about being steady so you can work hard. Whether you are building your back or strengthening your legs, it gives you the stability you need to see real results. Just remember to set it up at the right height and keep it tight on your rack. With a little bit of care, it will be a favorite part of your home gym for a long time. Now go get those gains and enjoy your new workouts?
