Overhand (pronated) Grip Hip Bridge Inverted Row

Описание: Recommended tempo: 3:0:1:1
The tempo reads as 1 sec up, 1 sec hold at top of rep, 3 sec down.

-Set a bar at an appropriate height for your arm length & ability. The higher the bar, the easier. The lowest that the bar may be set is at finger tip height when lying on your back with arm stretched up under bar.
-Position body face up under the bar so that mid-torso area is directly under the bar. Bend knees about 90 degrees so that soles of feet are flat on floor.

-Grip the bar with an overhand position (thumbs face in toward the body) about shoulder width apart.

-Assume a hip bridge position pressing through the ground with the entire soles of feet and squeezing glutes and hamstrings to elevate hips off the ground.

-Head shoulders and hips should be in a neutral aligned position squared up with one another in a tight planked position, so that body from crown of the head through to bent knees is straight. Picture as steel rod going through your body from head to knee. Cinch core and squeeze glutes and abdominals thinking of holding in a shit and pee.

-From lowered position with arms straight, initiate pull movement by retracting shoulder blades and pulling your torso toward the bar as high as possible driving elbows down to floor and ensure that bridge planked position is maintained. Hold top position for specified time before returning to start.

-Keep wrists straight and avoid curling them during movement.
-Avoid over pulling in top position and rolling shoulders forward or shrugging. Think of being proud and tall throughout the movement, keeping space between ears and shoulders.