Continuing exercise for max upper strength while maintaining axial stability of the spine.

Neutrality of the spine and a firm ground contact are the prerequisites for executing this movement. Your weight should be resting in the front foot. Elevation of the shoulder during the movement should be avoided.

The midstance position of the legs resembles the biomechanical reality of functional movement more than the bi-lateral stance.

Functionally, the pulling motion can later be translated into the retraction motion for the arm swing in running. The arms help accelerating, but also counteract excessive torque when running fast.