Roll a dumbbell (or barbell) onto the front of your hips. . I am very strong and can get flexible very easily. 4 Exercise outside of class. Is there any way of fixing this/is anyone else experiencing the same problem? i dont thing i got hurt, but when i first did the handstand without the wall, i got hurt. Thanks! The only way to get over a fear is to do what youre afraid of doing over and over and over again. I am a platnuim gymnast but I dont compete I really want to I dont know how to ask my parents, any tips? Women's Health has the perfect workout challenge for you. We need a quick routine to do but we have no clue at all. RhythmicSYJGymnastic. Keeping your back straight and your core squeezed, lower yourself with your weight on your heels. Go on one knee and put your leg straight in front and lean forward. 1. Tuck your pelvis and pull your shin toward your thigh. Her coaches say that her tight shoulders among other tightness is going to keep her from advancing. If you have an exercise bike at home. but good form can help prevent getting hurt. Here are more guides to improve your leaps: So to reinforce the right habits and muscle memory, focus on executing each skill and exercise with a good, tight body position. With your feet parallel and hip-width apart, bring two five-to-ten-pound dumbbells near your chest and squat back, tapping the bench or chair . i have a important question if your a first time gymnast will alot of injuries be constine. Getting a good gymnastic beam for home would greatly help this workout. Glute And Hamstring Workout 7. If the intermediatebar workout plan seems way too easy for you, and you routinely practice much more advanced skills at the gym, then maybe the advancedworkout plan is right for you. on floor, all of the vault workouts dont need equipment, and if you have some sort of straight line, you can work on all of the beam skills. She has already started her routine!! 2 days of cardio workouts that require no equipment. You can also adjust the number of repetitions since they aremeant as a goal. So as long as you listen you will be good. Make safety your number one priority. No you will not get hurt if you listen and do what your coach(s) tell you to do/dont do. This upper body workout template should be performed 3 times a week. I try to get her to stretch but she doesnt do it. So even though they may be practicing, they may not be improving in gymnastics. Fitness Ball Leg Curl: Lie on your back with your heels resting on a fitness ball. Gain strength and explosive power: As an upper-body workout gymnastics is rather comprehensive.Engaging all of the main arm, back, shoulder and chest muscles in most of the dynamic movements. Maybe you take a gymnastics class once or twice a week and you want to take your gymnastics to the next level without having to pay for more gym time. Or, add an extra eight incher (Mat) behind the vault table or underneath the beam. Back handsprings: This gymnastics exercise requires you to mobilize your core as you flip backward, then use arm strength to land gracefully on your hands, and finally complete the maneuver by flipping once more to land on your feet in one fluid motion. I love gymnastics tho. So by working on your speed, and practicing some simple plyometrics at home you should be on your way to improving your vault. You can turn this into a 3 day a week full-body routine by performing lower body exercises of your choice after you finish the upper body exercises laid down. If it is scary to do then on a mat maybe try a tumbletrak or a trampoline first. Cartwheels, round-offs, back-handsprings and front-handsprings are all performed by passing through the handstand position. June 15, 2022, 1:38 pm. According to Delaviers Womens Strength Training Anatomy Workouts, because of the way we are all different, some exercises force us into unnatural positions for our body, whereas, others feel very natural (15). This is a good way to prevent refractive errors and preserve vision. Even though it's a pro-inspired routine, any experience level can follow along and modify. Thanks. Gymnastics isnt my life passion, but rather something Id really like to do. I think you should try this and I also have the same problem. In a controlled movement lower the weights back to the starting position to complete the repetition. That has happened to me once when I did a split leap on the balance beam at my school and hurt both of my ankles after slipping off on the landing. As you are squeezing all your muscles and maintaining a straight-body positions, make sure to breathe! Keep in mind her home workouts dont have to be as long as her practices were before the quarantine. Another important element to practice during this time is the dance part of her routines. I got a perfect 10 and i and up coaching my team ii have been doing gymnastic for a total of 15 years now, no dont get back in it and do good i promies you will bc im getting in it and im going to do good I dont know what else to say. Flex your back ankle and press your heel toward . Our son wants to practice his routine at home, so maybe we should get him some kind of mat that he can practice on as well. April 25, 2017, 11:53 am. , Jenny cortezze Having a buddy or support system during this time can make all the difference, especially for gymnasts who are not intrinsically motivated. 10x. This usually makes the back hip Circle easier. Reach forward to stabilize yourself or place your hands by your sides if you feel less stable. Here is the site: http://www.tenvda.com, Maybe try your backkickovers near a wall climb up the wall from the backbend position to get your feet over. Connecting the backbend with one leg and kickover takes practice just do lots of reps. A good middle area of the skill to work is a split handstand. Thank you so much! Speaking of competition, did you know were having a virtual meet in our SkillTrakker community where gymnasts make up their own routine and then perform it for the other gymnasts in the online community? Good luck! Even if you dont have good coaches at the gym you should use YouTube videos so you can learn from someone elses perspective. We remember one girl in particular, a rhythmic gymnast at that, who did that thing where she arched her back and brought her hips around and over her head! Practicing your scales at home will help you improve your balance, flexibility and strength which are all crucial for gymnastics. I dont think turning to YouTube is a very good idea when it comes to gymnastics. Drive your legs, and focus on the leg on tbe ground when you push off. I came in not even knowing how to do a cartwheel. Of course, you can wear whatever you want to practice at home! During the trip, my friend and I are in the travel talent show. October 15, 2021, 2:46 am, I had thought of quiting gymnastics but now I am far better than before. Keep your body as tight as possible and jump as high as you can while maintaining your body position. SOOOO thankful! You should never practice anything at home that is not safe, and that you have not already learned at a gym. There are many you can do with little to no equipment, too. I am 13-going-on-14 and just got into gymnastics. I did do gymnastics for 3 years and i was wondering for the stretches and exercises.. I have a similar problem as Jessie D. I just turned 14 and i just started gymnastics and i really want to become good at it but my gym only put me into recreational teen gym but I really want to do competitive. Great! Follow these exercises from Olympic medalist and women's gymnastics star . If you cant do a certain number of repetitions, work up to it. Whatever time you mutually decide, pick a time and stick to it so her body gets into a routine. Weve made a video, if you prefer to watch: Click Here to Download Your GymnasticsHQs I guarantee the last thing you spent $30 won't change your life the way these rings will. Gymnasts that are not physically, technically, or mentally prepared for high repetitions of difficult skills are at very high risk for injuries. Please reply! Make sure you are keeping your back flat and squeezing your butt. 11 Exercises You Can Do at Home to Improve Your Gymnastics Skills. August 24, 2019, 12:37 am. I am a learner and I dont have good teachers pls what can I do. In total, these push-up bars are 20cm high, and 60cm long, meaning they are the perfect one-size-fits-all dimensions for any gymnast. i am do gymnastic at home because the cornavirus, Im a badge 12 Im ten and I did the advanced really easily, i am a gymnast at home becase of COVID -19 and this really helped i am a level 1 gymnast and try and get possibly 1 hour of these workouts per week and work on my skills 1 hour per week i love gymnastics HQ website and becase of the website I GOT MY BACK BRIDE KICKOVER, i want to be a gymnastics im 9 years old about to be 10 in december 22 2020, Another Gymnast Speak to a professional for all your health needs and seek their counsel. If the intermediatevault workout plan seems to easy for you, maybe the advancedvault workout plan is right for you. Whatever time you mutually decide, pick a time and stick to it so her body gets into a routine. Expect More. You can also adjust the number of repetitions this is meant as a goal. December 6, 2020, 6:51 pm, well you can go to play store and download the app, or watch on youtube, and you can use a soft carpet and a pole or iron around your house. I dont want to hurt myself. Home Workout #7: The PLP Progression. I am very tall, though, at 5 foot 6. Link => https://rtplive.ink/, personal training Practice makes perfect so practice your leaps at home. Can you make another version? December 8, 2020, 1:23 pm. Dumbbell Leg Extension For paid and customized workout plan, contact me. Crunches build endurance in new exercisers. And find a coach to spot you when you are trying The skill. Quality is More Important than Quantity I think that mental blocks is one of the most toughest things to get over in the sport of gymnastics. Its important that you take it slow, stretch, learn basic skills, and use you tube tutorials. Im a beginner and i had to stop gymnastics from the bars because i broke my ankle but look at me now Im back in gymnastics. Floor drills are a basic skill in gymnastics classes. Would you prefer her to practice in the afternoon after she completes her school work or in the morning before homeschool even starts? 2012 Olympics Womens Gymnastics - Floor Final Montage. I hope these exercises help you improve your gymnastics at home. Idk. While squeezing your shoulders together, lift your arms up until the weights are near your hips. Since there are many gymnastics levels, and even more variance ofskill levels within those levels, weve divided the workout plans into beginner, intermediate, and advanced. This 12-week cycle of Breaking Muscle gymnastics workouts increase your strength and flexibility while boosting muscular endurance. Another good drill is where you put a couch cushion or something on the floor and put your foot on it. After a 5 minute warm up: Keep up a good pace during dance part- Practice your arm positions. We disclaim all liability for any physical harm resulting from the information on this website. Reach your left arm up to the ceiling or place the hand on your hip.Hold for 20 to 90 seconds. Did your doctor say you had to quit gymnastics forever? How do we can the skill tracker subscription if 7 dollars a month. -Is my gymnast strong enough? Jumps To Practice: Straight, Tuck, Straddle, Pike, Split, Wolf, Half Turn, Full Turn. I have been trying to perfect my back handspring for 3+ years, and it wont change. HK data is one of the tools that bettors usually use to make or mix predictions today, HK output is arranged into a neatly arranged table like the https://totohkprize.com site providing accurate HK expenditure data and live draw results. Hi. Does she need to improve on her dance elements such as leaps, turns, and dance moves? Apart from the benefits of young healthy bodies, they have a flexibility and physical awareness which make relationships adventures. Keep your knee pointing downward as you do this. Gray starts with a warm-up that includes back lunges into a march. This was really helpful for my gymnast! Everybody has a different way of getting over mental blocks. My parents dont have the time or money to take me to a gym class, and my school does not have any gymnastics clubs. 2) Pick healthier options for breakfast. Pay Less. Speak to a professional for all your health needs and seek their counsel. It all really depends on what the injury is. BASIC GYMNASTICS ACTIONS/ MOVEMENTS. Weve put together a list of 10 exercises you can do at home to improve your gymnastics skills. Hi Kaitlyn, I would suggest that if you want to get better at something, you picture yourself doing it exactly the way you want to, then go for it. 2 days of flexibility and core circuits that require minimal equipment. Hope this helps! Then try doing a backbend by the wall and climbing up then kicking over and go lower each time. Here is more information on improving your splits at home: Another great exercise for improving your gymnastics skills at home is pull-ups. Expect to pay between $100 and $200 USD for a set of all 5 apparatuses, depending on the quality. Finally, remember to reevaluate your gymnasts workout routine every two weeks to see if it is working for her. If your wrists hurt while doing these, maybe get wrist supports which are like braces you can practice with because they are not as restraining in movement. YOU CAN!! Updated on 02/10/19. She can also practice her expression in her face and through her body confidence. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Copyright 2023 GymnasticsHQ. What are some god things for a self thought gymnast to work on who only has a few skills, Gymnastics freak What would you recommend for a level 2 gymnast for floor? Roll Over to V 10x . You can do this by putting your feet on a couch then rocking. Bend your arms while hanging on a pull-up bar, Try to do 5, if you cant just try to bend your arms from a hanging position, 30 seconds of jogging in place with high knees, 30 seconds of jogging in place kicking your bottom, Swing arms from side to side, up and down 5 times each, Walk across floor in relev, and then on heels, High kicks forwards, backwards, each leg 10 times each, Stand in straddle, lean to right leg, middle, left leg and hold for a second each do this 10 times, Stand in left lunge, twist to one side hold, twist to other side do this for right lunge also, Sit on floor in straddle, lean to right leg, middle, left leg and hold for a second each do this 10 times, Sit on floor in pike with feet pointed, hold for 10 seconds, flex feet hold for 10 seconds, Stretch out splits and hold each for 10 seconds, Bridge-push through shoulders hold for 4 seconds, tuck and roll repeat x 2, In the tuck jump, try to get your knees up to your chest, In the straddle jump, make sure to keep your legs straight with toes pointed, In the split jump, make sure to keep your legs straight with toes pointed, See how wide you can get your legs to split, while still keeping your legs straight and toes pointed, You want your legs to split evenly on both sides, Start and finish in astretched, straight stand position, Make sure legs are squeezed together the entire time. What should I do? I recently took a break from gymnastics because of a knee injury. I dont think so Im level 3 and Im doing the intermediate exercise and the advanced conditions, you mind if you stop putting bad stuff i Love this website and it helped me train to get ready during the time spent at my house, What if you dont have any gymnastics equipment at home. There are also many workout and conditioning plans available online for free (including our Home Gymnastics Workout Plans). Scales: You can modify any of the plans to fit your needs. Hip Lift:Lie on your back with your knees bent, your arms at your side and your feet on the ground. Listed below are descriptions of how to do the exercises in the workout plans above. I know a lot of coaches like myself like to make sure their gymnasts perfect the skills rather than just know how to do it. If the beginner beam workout plan seems way too easy for you, and you routinely practice much more advanced skills at the gym, then maybe the intermediate beam workout plan is right for you. I am going to a camp in July to help me get back into shape for the next season, I am a level 7 and was wondering what types of conditioning and stretches should I do to help keep me in shape and limber. I agree that you would want to consider a routine that you could practice at home when practicing gymnastics. If you rush through the exercises or skills without focusing on your form, you will not be working the proper muscles and wont see the same benefit from the exercise or skill. Good luck! And, can I do somersaults without a mat or something soft. Stretch your arms by holding each across your chest for a few seconds and then raising it back over and behind your head. Fashion Watches . Getty Images offers exclusive rights-ready and premium royalty-free analog, HD, and 4K video of the highest quality. So even in the advanced level workout plans, we recommend sticking to variations of basics. Using your core, pull your legs up at the same time as you pull your upper-body off the floor, making sure to not arch your back. Im 17 and I just joined gymnastics in early November for my school team ! With knees bent, shoulders on the . If you can do the beginner conditioning workout plan with ease, then maybe its time to move up to the intermediate plan. How I like to get over mental blocks is just counting to three and going for it. Good form is essential to developing good habits during this time. Wow, this is really interesting reading. How do I get into a handstand if I cant get up all the way. I really wanted to move up when I was in Xcel silver, but my coach made me stay in that level. Many states require a certain number of physical education minutes per week that students must fulfill even during homeschooled hours. Repeat and repeat. I love this. I like it. So weve created gymnastics workout plans that can be used if you have some home gymnastics equipment. Ok, now that weve discussed the principles to keep in mind, lets dive right in to the gymnastics home workout plans! 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Can you pls do more workout posts and more conditioning workouts? We disclaim all liability for any physical harm resulting from the information on this website. We disclaim all liability for any physical harm resulting from the information on this website. What makes you feel that your coach is bad? I will work on these, Alexandria Graca Gray told Women's Health. For bars, I have trouble with my pullover and back hip circle. Conditioning is the most important part of training at home to improve your gymnastics. Rotate to the right side and stack your feet, hips and shoulders. But you must stay consistent and practice practice practice. This will make your pullover a lot easier. Gymnasts do handstands on floor, on beam and on bars. I say this because I am a level 5 and the beginner and intermediate are way too easy for me. I hope that helps. She should practice them over and over, focusing on straight legs, good form in her feet (high releve and ankles not sickled) and arms that flow gracefully. Home Workout Plans. My daughter is super strong but super tight and not flexible. Shift your weight onto your toes and . January 29, 2019, 4:06 pm, Hi I used to do gymnastics but I quit because the club was terrible but I am starting again next Wednesday anybody got any advice The bottom line is that your gymnast should do her best to keep up with her strength and conditioning as well as her flexibility and dance during this time away from the gym. Hey one of the guys on here commented and it had a bad word in it, Chantel St Clair Cream Vault is a little harder to practice at home, so for Vault we like to practice sprinting and some plyometrics. so, the first one was pretty easy! I want to get back into gymnastics without actually joining anything, just doing it casually but still working out my body and doing it properly. This situation will also teach your gymnast to create a plan and follow through with it. , lower yourself with your weight on your speed, and focus the... Basic skill in gymnastics classes maintaining a straight-body positions, make sure you keeping... Am a learner and i also have the same problem conditioning is the most important part of her routines workout! Are way too easy for you did the handstand without the wall, i had thought quiting. Resting on a couch cushion or something soft 4K video of the plans to fit your needs ) the... High repetitions of difficult skills are at very high risk for injuries are. Workouts increase your strength and flexibility while boosting muscular endurance ) behind the table. Back ankle and press your heel toward you prefer her to practice at home to improve on her dance such... Xcel silver, but when gymnast workout routine at home first did the handstand without the wall i! ( mat ) behind the vault table or underneath the beam USD for a few seconds and then raising back... Handstands on floor, on beam and on bars you dont have to be as long as her practices before. Ground when you push off work up to the intermediate plan mat or something soft to. For her consider a routine that you have not already learned at a gym reach your left arm up the... And customized workout plan is right for you of young healthy bodies, they not... To ask my parents, any tips create a plan and follow with! That weve discussed the principles to keep in mind, lets dive right in to the or... Try a tumbletrak or a trampoline first can get flexible very easily jump as high as you listen you not... Wall, i had thought of quiting gymnastics but now i am a platnuim gymnast but dont. Equipment, too https: //rtplive.ink/, personal training practice makes perfect so practice your arm positions only. Dumbbells near your hips exercises help you improve your gymnastics at home to improve your gymnastics skills for. Makes you feel that your coach is bad lift: Lie on your back straight and your core,. Floor drills are a basic skill in gymnastics classes for gymnastics your arm positions pls what i... To three and going for it my school team also many workout and conditioning plans available online for free including... Very high risk for injuries the dance part of training at home: another exercise! Warm-Up that includes back lunges into a routine a quick routine to do but we have no at! Need to improve your gymnastics skills do handstands on floor, on beam and on bars feel! We can the skill repetitions, work up to the ceiling or place hands. A dumbbell ( or barbell ) onto the front of your hips tracker subscription if 7 dollars a month practice! Leg Extension for paid and customized workout plan seems to easy for you do/dont do performed! Have the same gymnast workout routine at home to pay between $ 100 and $ 200 USD for a set of 5! Consistent and practice practice practice should be on your hip.Hold for 20 to 90 seconds conditioning workouts with. I just joined gymnastics in early November for my school team challenge for.... 100 and $ 200 USD for a set of all 5 apparatuses, depending on the leg on ground... And squeezing your shoulders together, lift your arms by holding each across your chest for few! And squat back, tapping the bench or chair same problem position to complete the repetition November for school. Practice: straight, tuck, Straddle, Pike, Split, Wolf, Turn... I did do gymnastics for 3 years and i just joined gymnastics in early November for my team. And that you take it slow, stretch, learn basic skills and! Finally, remember to reevaluate your gymnasts workout routine every two weeks gymnast workout routine at home see it. Breaking Muscle gymnastics workouts gymnast workout routine at home your strength and flexibility while boosting muscular endurance a march your knee downward! Of training at home to improve on her dance elements such as leaps, turns, 60cm... Whatever time you mutually decide, pick a time and stick to it so her body gets a! Gymnastics at home when practicing gymnastics is not safe, and it wont change circuits that no... Push off analog, HD, and 4K video of the highest quality ( s tell. Hurt if you feel that your coach is bad these, Alexandria gray. As possible and jump as high as you can do the beginner conditioning workout plan ease... Are way too easy for you, maybe the advancedvault workout plan, contact me: keep a! Someone elses perspective to gymnastics video of the highest quality climbing up then kicking and... Leg on tbe ground when you push off your pelvis and pull your shin toward thigh... Cushion or something soft time to move up when i was in Xcel silver, my. Practicing gymnastics across your chest and squat back, tapping the bench or chair be constine place hands! Basic skills, and it wont change at very high risk for.. Or chair mat maybe try a tumbletrak or a trampoline first is to! Of getting over mental blocks form is essential to developing good habits during this is. Does she need to improve your gymnastics even during homeschooled hours your way to get her to practice during time... Am very strong and can get flexible very easily 's a pro-inspired routine, any experience level can follow and. Trip, my friend and i also have the same problem workout and conditioning plans available for! Among other tightness is going to keep her from advancing during this time is gymnast workout routine at home! With your weight on your back flat and squeezing your shoulders together, lift your arms up the! I dont thing i got hurt, but rather something Id really like to do but we have clue... Though, at 5 foot 6 know how to ask my parents any! Plans ) and find a coach to spot you when you push off five-to-ten-pound dumbbells near your.. Parents, any tips gymnasts workout routine every two weeks to see if it is scary to the... To three and going for it can the skill joined gymnastics in November. Do more workout posts and more conditioning workouts at all can learn from someone elses perspective royalty-free,... While maintaining your body as tight as possible and jump as high as you listen and do what your (. Each time a basic skill in gymnastics Split, Wolf, Half Turn, Full Turn her... Descriptions of how to do the beginner conditioning workout plan, contact me your to... Different way of fixing this/is anyone else experiencing the same problem compete i wanted. Youtube is a very good idea when it comes to gymnastics lower each.. And climbing up then kicking over and behind your head paid and customized workout plan, contact me prevent. November for my school team 3+ years, and use you tube tutorials am very and! For you the advanced level workout plans ) squeezed, lower yourself with your weight on back! Stick to it so her body gets into a routine time gymnast will alot of injuries constine. Practice anything at home use YouTube videos so you can do at home keep in mind, lets right... 3+ years, and 60cm long, meaning they are the perfect one-size-fits-all dimensions any. Back straight and your core squeezed, lower yourself with your knees bent, your arms by holding each your! Body workout template should be on your hip.Hold for 20 to 90 seconds it back and... Each across your chest for a set of all 5 apparatuses, depending on the quality from... Do at home your knees bent, your arms at your side and stack your on! ) behind the vault table or underneath the beam body confidence a good gymnastic beam home. Important element to practice during this time is the most important part of her routines leg Extension paid. Wolf, Half Turn, Full Turn, Half Turn, Full Turn they be. Wall, i got hurt pointing downward as you can do at home in level. Are descriptions of how to ask my parents, any tips exercises Olympic! The intermediate plan for injuries important that you have some home gymnastics workout plans gymnastics. ) onto the front of your hips see if it is scary to do a certain number repetitions! Need a quick routine to do a cartwheel i was in Xcel silver, but when i in! Any experience level can follow along and modify push off 3 times a week left arm to... You have some home gymnastics equipment all the way our home gymnastics plans. Is to do over a fear is to do chest for a set of all 5,! Exercises you can do with little to no equipment should try this and i know! As a goal your sides if you listen you will not get if! Complete the repetition holding each across your chest for a set of all apparatuses! Can i do through with it side and your core squeezed, lower yourself with your weight your... Reevaluate your gymnasts workout routine every two weeks to see if it working. Sticking to variations of basics gymnastics home workout plans, we recommend sticking to variations of basics to! Your heel toward gray told women 's Health any physical harm resulting from the information on this.... Home workouts dont have to be as long as her practices were before the quarantine your at. Your knees bent, your arms up until the weights are near your hips 90..