Setup
Lie on your back on a flat bench, gripping the bench behind your head with both hands for stability. Start with your entire body extended and raised off the bench, supported only by your upper back and shoulders.
How to do it
- Keep your body completely rigid from shoulders to toes throughout the movement
- Lower your body slowly by hinging at the shoulders while maintaining a straight line
- Stop when your back is near parallel to the ground or before losing tension
- Drive your hips up and forward to return to the starting position
- Squeeze your abs hard to prevent your lower back from arching
Watch out for
- ✗Bending at the hips or knees instead of keeping the body perfectly straight
- ✗Lowering too fast or using momentum instead of controlled tension
- ✗Arching the lower back excessively during the descent or ascent