Weighted Power Straight

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Instructions Preparation Hang from bar with hands shoulder width and wrists slightly flexed. Execution Forcefully pull body up behind bar, initially allow hips and spine to extend downward then throw knees up. As elbows clear height of bar from behind, lean over bar and flex spin while keeping knee lifted in front of bar. When elbows are above bar, extend arms and knees straight maintaining slight bend in hip. Return Lower body down behind bar until arms are straight. Comments If added resistance is needed, a dip belt with added weight can be used. If a dip belt is unavailable, a dumbbell between the ankles positioned on both feet may be attempted. See rear view.

Classification  Utility: Power  Mechanics: Compound  Force: Pull & Push Force (Articulation) Dynamic Shoulder Extension Adduction Internal Rotation Transverse Adduction Shoulder Girdle Downward Rotation Retraction Elbow Flexion Extension Hip Flexion Static Wrists Flexion Spine Flexion