רייזינג די הענט צו די זייטן אויף דער נידעריקער אַפּאַראַט

Breeding hand in hand on the lower block is the technique of the exercise:

1. Select a weight with which you perform the exercise. Stand in the middle between the two lower blocks, place a bench immediately behind you.
2. Sit on the edge of the bench, feet place the front of the knees.
3. Leaning forward and keeping your back straight, place your torso on the thighs.
4. Ask someone to give you grip. Take the left handle in your right hand, and right — left. The arm should be held under the knees. Hands will be getting a divorce in the hand to each other and slightly bent at the elbows. This will be your initial position.
5. Hands pull to the sides as long as their upper part is parallel to the floor and at shoulder level. Exhale while performing this movement. Fix the arms in this position for a few seconds.
6. אויף די ייַנאָטעמען סלאָולי צוריקקומען געווער צו סטאַרטינג שטעלע.
7. פאַרענדיקן די פארלאנגט נומער פון רעפּאַטישאַנז.

   טיפּ: use a consistent bend angle of the elbow (10-30°) throughout the exercise.

ווידעא געניטונג: