- Before getting started, adjust the resistance of the machine. Anywhere between two and four is a good starting point for beginners. If this feels too easy, feel free to increase the resistance.
- Begin facing the machine with your feet hip-width apart. Reach your arms up and grab the handles (one should be in each hand).
- With power, pull the handles down as you simultaneously bend at your knees and hips. You should look like you're cross-country skiing. Be sure to keep your core engaged and your back flat.
- Keep your arms in tight as you pull the cables down. At the bottom of the pull, fully extend your arms back behind you, similar to a triceps kickback.
- Reverse this movement and simultaneously reach your arms up as you lift up on the balls of your feet. Your arms and hips should be fully extended. Quickly pull back down and continue to repeat this motion.
- Start with a medium pace to become comfortable with the movement. Once you've got it down, begin to increase your speed.
- Beginners should go for 30 seconds, and intermediate/advanced levels should go for 45 seconds.