https://www.youtube.com/watch?v=ZN0J6qKCIrI ### 1. Handle and wrist - Pull in right below the chest - Elbows out and back! - Hands should be outside of handle - Wrists nice and flat ![[Screenshot 2021-06-28 at 11.23.25.png]] ### 2. Eleven-o-clock Layback ![[Screenshot 2021-06-28 at 11.24.54.png]] ### 3. Handle Pushdown - Handle should be right over knees before knees bend ![[Screenshot 2021-06-28 at 11.26.23.png]] > Arms and shoulders tire quickly when we keep the handle high on the return ![[Screenshot 2021-06-28 at 11.27.07.png]] ### 4. One-o-clock Forward - Butt out to the back - Straight spine - Handle all the way to the start ![[Screenshot 2021-06-28 at 11.27.49 1.png]] Complement [[#2 Eleven-o-clock Layback]] ![[Screenshot 2021-06-28 at 11.28.33.png]] ### 5. High Hands - Keep hands exactly in line with the chain - Feel a nice stretch in the lats ![[Screenshot 2021-06-28 at 11.30.08.png]] ![[Screenshot 2021-06-28 at 11.30.40.png]] ### 6. Push legs first - While keeping body forward angle - Seat moves the same as the handle ![[Screenshot 2021-06-28 at 11.31.37.png]] ![[Screenshot 2021-06-28 at 11.32.05.png]] #### Lean back after legs stretched ![[Screenshot 2021-06-28 at 11.32.45.png]] ### 7. Accelerate through hips After launching with legs and stretched out Use body-swing to move power At the very end pull in arms The arms are not a pull by themselves Arms are the finishing of the acceleration ![[Screenshot 2021-06-28 at 11.34.08.png]]