Stand with your feet shoulder-width apart, hold the long bench (attached to the wall bars/swinging box) with your arms bent in front of your chest, bend your knees until you have a right angle in the knee joints (buttocks approximately at knee height) and stretch back to the starting position.
Attention:
Move your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.
Lighten:
Do not lower your buttocks too low (greater angle in the knees).
Harden:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the trainee they move, the greater the weight to be lifted) - organisation = partner work.
