Ponte de pie con una barra apoyada en suelo en frene tuya. Baja y agárrala justo por fuera de tus piernas, contrae los abdominales y arquea la espalda, luego simplemente levántate. La barra debe seguir tus muslos en el recorrido.
Grab each end of a heavy rope anchored at it's center 4-5 meters (15-20 feet) away from you. Stand up tall and start off the movement by raising one arm to shoulder level as fast as you can, as you let the arm drop down again - raise the opposite side arm. Continue alternating arms like this until you're done.
