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Old 10-26-2010, 04:43 PM   #27
Andew Cattermole
New Member
Join Date: Nov 2006
Location: Sydney Australia
Posts: 40

Get a good Spotter

Support hand under Knee other hand in Lower back

Spotter gives just enough for you to get to top lock off ,you lock and lower with assist if needed working to be without assist on the lock and lower

Work Ladder Small reps 1-2-3/1-2-3/1-2-3

Use Use tempo 1 count up 1 count Lock off 1 count Lower

Core Tight
At full extension and through out keep the Glutes tight BButton pulled in

Neutral grip
Pronated (Hands Away)

Breathe Out
Breath out on the effort (Pull)

Lat Activation
DB One Arm rows
T bar row
BB Bent rows
Tempo with lock offs
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