How to do it
Clench your fists and snap through the full range on every repetition.
- 1
Stand with your feet shoulder-width apart and knees slightly bent.
- 2
Extend your arms straight in front of you at shoulder height.
- 3
Quickly pull your arms back past your hips, keeping them straight.
- 4
Immediately 'throw' your arms back to the starting position.
- 5
Repeat the movement in a fast, controlled manner for the desired number of repetitions.
Expert tip
Keep your core engaged and maintain a slight bend in your knees to protect your lower back.
Common mistakes
- ✕Bending the elbows during the throw
- ✕Rounding the shoulders forward at end range
- ✕Dropping the arms below shoulder height