Stand wide, pick a ball up off the floor and pull it all the way up to your chin.
Pull it to your chin
How to do it
- Feet wider than your shoulders, toes turned out.
- Stand up first, then pull — legs before arms.
- Elbows finish higher than your hands.
Blow out as it comes up.
- A ball
- Enough floor to lie down on, arms out.
- Light is right. If it's hard to hold, put it down.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Pick it up
- Use a rolled-up towel instead.
Harder
- Pause for a second with your elbows high.
Sitting down? Sit tall and pull the ball from your knees to your chin, ten times.
What it trains
💪 Strength🚀 Springiness🤹 Putting it together
Which muscles do the work
Shrug muscleShoulder muscleBottom musclesThigh muscles
Tap one to see it in the Body.