Execution

The low back must stay in contact with the wall throughout the drill. The movement begins with a hip tuck and a full exhale. The knees should squeeze the ball firmly during the drill. The body pivots upward on the knee while the chest stays parallel to the opposite wall. At the top position, the trainee should maintain the hip tuck and hold the posture while breathing. The forearm should be used as a full support surface rather than a small contact point. The lower glutes are engaged by using a cue of the back pockets being pulled down toward the heels. The drill includes looking upward while holding the position.