Lowering and raising the upper body in the seat

Individual work

Sit on the Swedish box (or a long bench) with your arms folded across your chest. Bend your upper body forwards and return to the starting position.

Attention:
Start stretching consciously in the lower back and try to stretch vertebra by vertebra, rolling back in from the head.

Lighten:
Support your arms on the top of the swinging box.

Harden:
Bend your arms next to your head (hands on your neck) or hold them up; keep additional weight on your chest.

2-3 vaulting box elements (incl. top section) or 1 long bench

1 weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)