Muscle groups

Latissimus, Trapezius, Shoulders, Core, Chest, Triceps, Back


Position the bars so you can take a grip slightly wider than your shoulder. Then straddle your legs behind you as wide as possible, & assume posterior pelvic tilt by compressing your core (rib cage to hips) and squeezing your glutes inwards. Lock out your arms, elbow creases facing forward. Depress & fully protract your shoulders. Squeeze inwards activate your pecs & assist with stability. Maintaining total body tension, proceed to load your delts by leaning forwards. Ensure that your core is fully compressed & glutes are tight as you continue leaning forward until you begin to lift, aiming to get your body as parallel to the floor as possible. Avoid allowing your scapula, pecs, core, glutes or quads loosening at any point.