https://www.youtube.com/watch?v=SPwJs2302_4 ### Feet #### Straps at the widest part of the shoe (Or train without the straps) ![[Screenshot 2021-06-28 at 11.14.12.png]] ### Seat #### Protect your lower back ![[Screenshot 2021-06-28 at 11.15.23.png]] #### Pop butt out behind you ![[Screenshot 2021-06-28 at 11.14.48.png]] ### Stroke Sequence #### 0. Pull shoulders down and in > Every inch the seat is moving, the handle is moving as well - Pull shoulders down - Pull shoulders in - Lock in before pushing ##### Shoulders down ![[Screenshot 2021-06-28 at 11.09.52.png]] ##### Shoulders in ![[Screenshot 2021-06-28 at 11.10.01.png]] ##### Locked-in - ![[Screenshot 2021-06-28 at 11.11.12.png]] #### 1. Push with your feet controlled ![[Screenshot 2021-06-28 at 11.15.33.png]] #### 2. Swing your core ![[Screenshot 2021-06-28 at 11.15.39.png]] #### 3. Pull arms - Handle lands just below your chest muscles ![[Screenshot 2021-06-28 at 11.15.56.png]] ### How to stay steady #### Jump fast - With shoulders locked in, push your feet, explode energy ![[Screenshot 2021-06-28 at 11.20.10.png]] #### Return controlled - Return controlled, slow - Handle slides down, over knees - All the way to where the wire begins ![[Screenshot 2021-06-28 at 11.20.40.png]] ### Train weak lower back If your lower back is weak, use back extensions exercises ![[Screenshot 2021-06-28 at 11.12.54.png]] - https://www.youtube.com/watch?v=HSQGoxB4bts