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Gripping a vertical pole with the hands wide apart, hold the body out sideways, level with the floor; the top arm pulls and the bottom arm pushes.
How to do it
Setup
Side-on to a vertical pole, top hand gripping high, bottom hand low with the arm straight, hands wider than the shoulders.
Steps
- Push through the bottom arm and pull with the top one to lift the legs off the floor.
- Raise the body sideways until it is level, legs straddled or together.
- Hold, then lower the feet to the floor with control.
Common mistakes
Bottom arm bending: lock it; it is the strut the body rests on. Hips sagging below the line: squeeze the glutes and lift through the side of the trunk. Kicking up with a swing: build the lift with the legs straddled first.
Breathing
Short steady breaths; never held.
