Instructions
Preparation
- Hang from bar with hands shoulder width and wrists slightly
flexed.
Execution
- Forcefully pull body up behind bar, initially allow hips
and spine to extend downward then throw knees up. As elbows clear
height of bar from behind, lean over bar and flex spin while
keeping knee lifted in front of bar. When elbows are above bar,
extend arms and knees straight maintaining slight bend in hip.
Return
- Lower body down behind bar until arms are straight.
Comments
- If added resistance is needed, dip belt with added weight
can be used. If dip belt is unavailable, dumbbell between ankles
positioned on both feet may be attempted. See rear
view.
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Classification
Force (Articulation)
Dynamic
- Shoulder
- Shoulder Girdle
- Elbow
- Hip
Static
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