Pull down the load in supine position ► lying behind the neck pull down

Partner work

1 trainee & 1 helper ► Note change of position
(= double the time required; for lesson planner see Organisation Kraft: Info button Execution)

Exerciser: Lie on your back and hold the gymnastics pole above your head with your arms stretched out horizontally (arms parallel to the floor), legs slightly bent and heels up, pull the gymnastics pole into your neck against the resistance of the elasticated straps, raising your head slightly (looking towards the ceiling).
Partner: Hold the loops above the gymnastics pole on the floor.

Attention:
The lower part of the back (lumbar spine) remains on the floor throughout the exercise.

Lighten:
Select less strong elastic bands; roll up the elastic bands less or reduce the distance to your partner.

Harden:
Select stronger elastic bands, roll up the elastic bands more or increase the distance to your partner.

1 gymnastic stick with elasticated strap