Extension and flexion of the arms while standing

Individual work

Stand upright (feet parallel or slightly offset), hold object (e.g. tyre or rucksack) above head with arms almost outstretched, bend and stretch arms (bring object behind head, movement in elbow joint, upper arms stable).

Attention:
Tighten your stomach, straight back, elbows remain shoulder-width apart in the same place at head height.

Lighten:
Less weight.

Harden:
More weight.

1 tyre (PUCH)/fighting rucksack/weight plate

1-2 PET bottles (1.5 litres)/1 helmet ► make the exercise easier

1 sandbag/tyre (DURO) ► make the exercise more difficult (additional weight)