Gotch Ups (Revisited)...

Here's an exercise that we posted back in late 2009 and thought it was good enough to post twice. It's inspired Mr Karl Gotch and is a tough exercise requiring dexterity and upper body strength.

1. Stand to one side of a dip bar (or other suitable frame) and grab hold of the bar. Your training partner stands a few steps behind you and holds your feet/ankles at about waist height.



2. Lower your hips to the ground and feel the stretch in your chest and abs.



3. Contract your core and at the same time pull up so your chest is just above the bar and your arms bent.



4. Push away from the bar whilst raising your proud posterior in the air and unfortunately in your training partners face (or fortunately depending on how fond you are of your training partner).

5. Rinse and repeat.