1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold the stick with both hands, palms facing your body, and hands positioned closer than shoulder-width.
- Let the stick hang down in front of your thighs with arms fully extended.
2. Body Positioning:
- Keep your back straight and your shoulders relaxed.
- Engage your core by tightening your abdominal muscles.
- Look straight ahead to maintain a neutral neck position.
3. Movement:
- Inhale as you begin the movement.
- Pull the stick upward by bending your elbows and raising your hands towards your chin.
- Keep your elbows above your wrists as you lift the stick. Your upper arms should form a “V” shape at the top of the movement.
- Keep the stick close to your body throughout the lift.
4. Ending Position:
- Lift until your hands reach the level of your chin, and hold for a moment.
- Ensure that your shoulders are down, and avoid shrugging them towards your ears.
5. Return to Starting Position:
- Exhale as you lower the stick back to the starting position in a controlled manner.
- Fully extend your arms once again to complete one repetition.
6. Repetitions:
- Perform 10-15 repetitions for beginners, resting as needed between sets.
7. Tips:
- Start with a light stick to master the form before progressing to heavier weights.
- Focus on smooth and controlled movements to maximize the effectiveness of the exercise and reduce the risk of injury.
