Lying Down and Getting Up with a Barbell [1916]

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This movement develops an athlete’s agility and flexibility and, at the same time, teaches them to maintain balance. It is performed as follows:

While holding a barbell with an extended arm above the head, lower yourself onto the opposite knee, using the palm of your free hand for support on the floor. Then, move from the palm to the elbow, simultaneously straightening the leg on the same side along the floor, while the other leg remains bent at the knee. Next, lower yourself from the elbow to the floor with both shoulder blades touching and stretch out both legs, keeping the barbell held with the extended arm.