Instructions |
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1. Position yourself in the BE construction such that your upper body is in line with your legs. |
2. Position both legs or only the left or the right leg in the construction according to the execution form that you are about to perform. |
3. Make sure that your heels are positioned well on the platform of the lower part of the construction and that your knees are straight. |
4. Slightly abduct your arms and rotate them externally. |
5. Perform eight repetitions of the specific execution form: |
a. For the BEh, the lowest point is reached right before your spine starts to bend. |
b. For the BEs, the lowest point is reached right before your hip starts to flex. |
6. The maximal extension is reached as soon as your upper body is in line with your legs. |
7. Pay attention to the breathing pattern: Exhale during the eccentric phase. |