Stand with your heels positioned beneath the sling trainer and grip the handles with both hands. Your legs are straight and resting on a balance ball. Your body and legs should form as straight a line as possible, whilst keeping your hips raised. From the hanging starting position, bend your arms and pull your upper body towards the handles in a controlled manner. As you do so, pull your shoulder blades back and down. Then slowly straighten your arms again and lower your body in a controlled manner. The balance ball increases the demands on core and pelvic stability.
Attention:
Keep your body as straight as possible throughout the entire movement; do not let your hips drop or push them upwards; actively stabilise your shoulder blades and do not pull your shoulders up towards your ears; move your elbows backwards in a controlled manner; keep your head in line with your spine; do not use momentum or hip movement to assist the movement; apply even tension to the sling trainer and use both arms symmetrically.
Lighten:
Replace the balance ball with a stable base / use no base; sit more upright – lean the body less far back (use shorter slings); greater bend in the knees (position the feet closer to the body); smaller range of motion (bend the arms less).
Harden:
Adopt a more hanging position – lean the body further back (use longer slings); add extra weight; position the legs on a balance board.
