Foot support for lower

N - Name - Hand support bicep curl A - Area – core and upper body (biceps)

S - Set up of equipment – mid-short

C – Chain –extensor chain

Teaching points

 stand facing anchor with hands shoulder width apart, just above shoulder level with a supinated grip  bend at the elbows so as to pull the body forwards pivoting through the feet  return to start position.

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Hand support combos

N - Name – One hand support squat rotation reach A - Area – upper body, core, lower body (quadriceps, gluteus maximus, hamstrings, lateral rotators and abductors of hip, latissimus dorsi, posterior deltoid, obliques)

S - Set up of equipment – mid-long

C – Chain – flexor chain

Teaching points

 stand facing the anchor in the same set up position as a lean squat but with only one hand support  the supporting arm is out-stretched at about shoulder level  as the knees bend, hips and ankles rotate the upper body away from the anchor point  extend through the lower body and return the trunk to the start position  maintain the lower body alignment with regards to knees, ankles and toes as required on a squat  the free arm can extend behind the body to increase the rotation challenge on the low part of the squat before returning to the start position  to add more rotational challenge, reach across the body on the return to the start position.

Suspension Fitness | Manual | Version0821 © YMCAfit 2021 Page | 31