Hook the long bench to the wall bars/swinging box, stand shoulder width apart, hold the long bench with your hands at hip height (arms outstretched), bend your knees to approximately a right angle at the knee joints (buttocks at about knee height) and stretch back to the starting position (lower and raise the long bench).
Attention:
Push your buttocks backwards, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times (tense your core), distribute your weight over your entire foot, push your knees outwards (do not tilt them inwards). A support for the heels makes the exercise easier.
Lighten:
Do not lower your buttocks too low (greater angle in the knees).
Harden:
Additional weight (weight disc on the long bench).
Additional weight (one partner sits at the other end of the long bench; the further forward towards the trainee they move, the greater the weight to be lifted) - organisation = partner work.
