Extension and flexion of the arms while standing

Individual work

Stand upright with your feet shoulder-width apart, hold the object (e.g. rucksack) at hip height with your arms hanging straight, raise the rucksack to your chest by bending your arms and lift it over your head to stretch your whole body. Lower the object again by reversing the sequence of movements.

Attention:
Work without momentum if possible, avoid a hollow back position in the end position (actively tense the torso), fix the shoulders (press towards the hips).

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 combat rucksack/(medicine) ball

1 helmet ► make the exercise easier

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