Medium pull (single arm - single leg )

Level: 1 2

Biceps, Back

Starting position:

Standing facing the anchor point

Strap length:

Over shortened

Functional classification:

Strength, Coordination


Sitting, legs bent, feet on the floor, pelvic width apart, body tilted. Upper left hand grip, right hand in palm rest.
Lift pelvis, straighten left leg, right hand at waist, knee angle of right leg 90 degrees;
Bring your torso to parallel with the floor;
Perform a middle pull, holding the left leg.
Repeat the same on the other side.
Avoid an upward pelvic jerk, focus on bringing the shoulder blade together;
Strong active plank.

Recommended load:


Benefits of exercise

The average thrust (one arm - one leg) of the 2nd level is performed from a horizontal position

This exercise is suitable for experienced athletes who need a more thorough study of the grip, back muscles and stabilizer muscles. In this exercise, the thigh muscles, buttocks, abs are strengthened, and the strength of the arms and back is developed. A horizontal position with alternate elaboration of each arm will help to effectively strengthen the upper shoulder girdle.

This exercise option is suitable for athletes who need to develop arm and back strength especially well.