This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Attach a rope to a low pulley, face away from it and hold the rope ends between the legs.
- 02
Step forward until the cable is lightly taut; stand about shoulder width with soft knees and a neutral back.
- 03
Push the hips back and hinge forward, letting the rope travel between the legs while the arms mainly hold it.
- 04
Drive the hips forward to stand tall while keeping cable tension, without leaning back through the lower back.
Common mistakes
- Squatting instead of hinging or lifting the rope with the arms.
- Overarching the lower back at the top instead of extending the hips.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.