How do you perform this exercise?
- Stand with feet shoulder-width at the free end of the hinged pole, shins close to the implement.
- Grip the end securely with both hands underneath, chest up, shoulders packed, and spine neutral.
- Brace your core, pull the pole tight to your body, and initiate the lift by driving through your heels, extending knees and hips together.
- Keep the implement close as it rises past the knees; re-adjust your hand position if needed to transition from lifting to pushing.
- Continue hip and knee extension while driving the pole upward; as it nears vertical, step forward under it and press through the arms to guide it over.
- Finish by tipping the pole past its balance point under control, letting it fall safely to the opposite side.
- Reset your stance on the new side, re-brace, and repeat. Avoid jerking, twisting, or rounding your back at any point.
Which other muscles are involved?
Hamstrings, Quads, Calves, Delts, Traps, Forearms.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
