Major Muscles Worked:
- Take a really Really REALLY big step – bigger than you think it needs to be. Even bigger than that.
- Point your front toes forward, and your back toes perpendicular (to the side).
Don’t raise up on the ball of your back foot. It will be difficult to balance.
- Bend your front leg, into a lunge, so that your front thigh is parallel to the floor.
- Place the forearm of the front leg just above your knee to brace your upper body.
Some folks will use their hand to hold on to their leg – I don’t like this because it raises the upper body, and works a different part of the back.
- Grab the weight with the hand of the leg that’s in back.
- Look forward towards the floor about 1-2 feet in front of your front foot.
This give you a neutral spine – a straight line from the top of your head to your sacrum (sit bone).
- With the weight in your hand, start by rotating your shoulder back, so that your shoulders are square with the floor.
- As you continue leading with your elbow towards the ceiling, skim your body with your forearm.
- At the top of the motion, briefly angle your elbow towards your spine.
- Reverse the motion. Lower the weight with control.
- At the full extension of your arm, allow your shoulder to round forward to reach for the ground, stopping short of the floor.
- Do NOT roll your wrist; the idea is to get your elbow as far back as possible. not to get the weight to your body.
- Keep your core tight to support your lower back.
- Keep your legs engaged to support the movement.