- Start with the pole in front of you with an overhand wider than shoulder width grip.
- Rotate one arm overhead and behind while keeping the other arm in front of you.
- Then rotate the other arm.
- Bring the original arm back to the starting position, then the other arm. Repeat.
- Start with the pole in front of you with an overhand wider than shoulder width grip.
- Rotate both arms overhead and behind you while leaving your elbows mostly extended.
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