Description
Demanding anti-extension movement to strongly strengthen the abdominal wall.
01 · Setup
Set up the movement
- Slightly tuck your pelvis and keep your ribs down.
- Keep your shoulders down, arms active and trunk braced.
- Start with a range you can control.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Move forward slowly while keeping your trunk braced.
- Stop before losing a neutral lower-back position.
- Return by firmly contracting your abdominals without pulling through your lower back.
Technique cue
Reach farther only while your lower back remains neutral.
Common mistakes- arching the lower back at the end of the range
- returning too abruptly
- raising the shoulder
- attempting too large a range
- losing trunk tension at the end of the set
Safety notes
Risks of poor execution
- Losing trunk tension exposes the lower back to substantial overload.