Home Gym ExercisesDiagonal Pole Move
(3.50)
through 4 votes
through 4 votes
| muscles: | Lower Back , Deltoids , Rectus Abdominis , Hamstrings , Glutes |
|---|---|
| auxiliary muscles: | Triceps , Pectoralis Major , Serratus Anterior , Latissimus Dorsi , Trapezius |
| required: | Barbell or Broomstick |
| optional: | Backpack |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (1) |
General And Specifics
- it only takes a broomstick or a barbell to train your core and especially the lower back effectively
- to protect the knees, better do this exercise on the carpet
- you can put a towel below the barbell to protect your carpet
Starting Position
- grasp the broomstick or barbell
- hold the training device tight at the upper end with both hands
- kneel on the floor
- place the end of the training device in front of your knees about one meter apart, the arms are stretched
- your back is straight
Correct Execution
- now brace your core and leg muscles
- lean forward slowly, the upper body turns downward, your arms move up
- always hold the barbell tight
- in the final position the barbell is in a vertical position
- your body forms a line from the hands to the knees then
- make sure that the hip does not sag
- afterwards you brace the legs and go back to the starting position
tip for the workout
- with a filled backpack the exercise gets harder