Two suspension trainers… the best way!
- Feet set at high elevation, can use a bench, a box (used for box jumps), or two suspension trainers. High enough so your butt does not touch the floor when your hips are bent.
- Grab handles and place heels in suspension trainer, on bench, or box.
- Arms are straight and hips bent as much as possible. Upper body is in a pull-up position. Palms facing away from you.
- Hips bent, legs straight.
- Brace core.
- Begin to do a pull-up, immediately start to straighten body by activating the glutes.
- Continue pulling up as body straightens.
- As you pull up rotate your hands evenly, so at the end of the pull palms face each other.
- End position is when body is straight.
- Pause, then lower yourself back to starting position.
- Movement is performed in one fluid motion, do not straighten body, then row.
- Maintain core activation throughout movement.
- Initiate the movement with your shoulder blades, not your arms.
- Squeeze shoulder blades together throughout the pull.
- Perform each rep so that your hands touches your chest, if using a bar, chest touches the bar.
- Height of handles should be about 12″ to 18″ above feet. You may need to play with the height to see what works for you.