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How's it going everybody? This is Ja and I'm going to be showing you guys the Squat Pullover using the LifeSaver Rope, which is an awesome functional training tool. As you see, a lot like a battle rope, but what this has are the handles on both sides of it, 2 [handles] on this set and 2 [handles] on this set.

What we're going to be doing is getting into a straight squat position. I like to make sure the kinetic check points are in check, [starting with] feet hip width apart. And then we're going to go down just like your normal squat technique, but what we're doing is, grabbing this Lifesaver Rope. We're going to challenge ourselves by flipping: bringing both our upper body and our lower body into play [for better coordination], working the triceps [by] coming over with the pullover and using the triceps to bring it back over and do the flip.

You want to make sure you're doing a controlled movement but we also want to challenge ourselves with the flip. Make sure that when you're bringing it over you're cocking right in the center of your back, nice controlled motion with the triceps, using those to pull it over, clear your head, and bring it back over. And that's the Squat Pullover with the LifeSaver Rope.

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About the Author: Originally from Brooklyn, NY (currently residing in San Diego, CA) Ja has a deep passion for fitness and acquiring new knowledge whether it be modalities, equipment, or nutritional standards as they relate to human fitness. He first became involved with human movement through playing tennis, but later in life developed a need to fight his own insecurity of being too skinny. He has shifted once again to simply focus on being healthy and remembering not to take the fun out of fitness by being too strict. He enjoys fitness and helping others find a way to enjoy it as well. You can contact him by email at

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