Muscle groups

Biceps, Core, Shoulders


Set up with the pole on the same side as your strongest arm. Position yourself with the pole against your upper trap, beside your neck. Take a strong grip on the pole, with your favoured arm at the bottom, close to your shoulder and the other hand above.

Start to engage your upper body by pulling downward on the pole, as if you want to bend it to the ground. Elbows pointing forward (Not flaring out)
Stay in a hollow position, PPT and core braced. Create total body tension and continue pulling until your reach horizontal, ensuring you stay hollow and don't allow the back to arch.

Alternatively, as you pull, you can bend your knees and enter a tucked flag, and then extend your legs from there.

Movement Group


Required Equipment