Pull and Rotational Stability

Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso. Hinge at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the ground. Let the dumbbells hang straight down. Pull the dumbbells towards your lower ribs by bending your elbows and squeezing your back muscles. Keep your elbows close to your body. Lower the dumbbells back to the starting position in a controlled manner. Maintain a neutral neck and avoid rounding your back throughout the movement.

Stand with feet shoulder-width apart, holding a kettlebell in one hand with a neutral grip. Hinge at the hips while keeping your back flat and core engaged, allowing the kettlebell to hang straight down. Keep your elbow close to your body and pull the kettlebell upward towards your hip, squeezing the back muscles. Lower the kettlebell back to the starting position in a controlled manner. Maintain a stable torso throughout, avoiding rotation or excessive movement. This exercise primarily targets the latissimus dorsi, rhomboids, and middle back muscles, while also engaging the biceps and core for stability.

Lie face down on the floor with arms extended overhead and legs straight. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back, glutes, and core. Keep your neck in a neutral position by looking down. Hold this position for a specified duration, then slowly lower back to the starting position. Focus on maintaining a steady breath and avoiding any jerky movements. Keep your movements controlled to maximize engagement of the posterior chain.