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CAUTION: This is an advanced exercise. Be sure to hook your instep over the bench and engage your abdominals for stability. Start slowly until you feel comfortable with the motion and your stability.
SETUP
Connect the handles to the drive cord. Pull handles to engage drive cord and place hands on front of bench. Straddle the bench, then kneel on bench facing forward. Hook instep over back of bench.
| | START
Double Poling: Start with arms extended in front, holding handles, palms facing in.
Single Poling: Start with one arm extended in front and the other arm extended to the rear, palms facing in.
| | FINISH
Double Poling: Simulate the poling motion by initiating the pull with the abdomen. Pull with both arms at the same time, fully extending arms toward hips. Slowly return to starting position.
Single Poling: Simulate the single poling motion by initiating the pull with the abdomen. One arm will move forward as the other moves backward. As you pull with one arm, resist with the other. Keep a consistent cadence throughout the motion, fully extending arms toward hips in the FINISH position.
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| | TIPS
If it seems too easy, open the damper door to a higher setting.
If the seat rolls too far forward, attach a harder tether cord.
Use a smooth and continuous stroke.
Vary tempo for different training effects. |
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