Stand with your arms hanging from your shoulders, bend your knees until you are (almost) sitting on the Swedish box element/long bench and stretch back to the starting position, bring your arms to the front position as you lower your upper body.
Attention:
Do not lower yourself with your full weight. 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:
Higher seat (additional swing box element).
Harden:
Lower seat (remove swing box element); additional weight (hold on the shoulders or in the hands, arms in front at all times); unstable support.
