Starting Position: Attach a handle to a pulley cable at waist height. With your side to the cable, hold the handle with both hands at mid-torso, with both knees on the ground.
Procedure: Without allowing movement of the torso and hips, push the handle away from the chest and straighten the arms fully. Keeping the hands in line with the body's center, hold it for the prescribed time. Bring the hands back to mid-torso. Complete the set on one side before repeating on the other side.
Coaching Key: Stay tall through your hips without allowing any movement in your torso. Drive your feet through the ground to stabilize the upper body.
Feel It: Working the entire body.
