I’ve added this exercise in my routine in 2 ways:
1.) At the end during an ab routine
2.) As part of a fast paced weight circuit
The other day I added this in combination with pull-ups, medicine ball chest passes to the wall, wall walk-ups, and medicine ball push-ups. Let me tell you–I was sore for 2 days!
A description of how to do it is below!
Grab one weight. (I usually use between 15-25 lbs) Go to the floor in a plank position. Place the weight ahead of you as shown above. Reach one arm up and pull it straight down (as shown below). MODIFICATION: Use a lighter weight and do this on your knees.
Grab the weight with the same hand and drag it up to the starting position. Try to keep your hips square with the floor. Use a little force to get it up there! The higher up and further down you reach, the harder this will be, so REACH! Also, the quicker you drag the weights, the harder it will be, just try not to get sloppy with them. You still want to have control.
Do all reps on this side, then go to the other side. I also like to change which way I start the exercise, so sometimes on the second set, I start it at the bottom instead of the top.
*Note: The surface you do this on will make a difference too. I prefer a thin carpet but have done it on rubberized floor (A little trickier to control) and a thin wood floor may scratch.
Do 2-3 sets of 6-8 pulls on EACH side