Grab the handles with an overhand grip and lower yourself into the padding.
Pull the handles towards your middle chest region until your hands are about shoulder height.
Slowly retract back until the arms are almost fully extended, then repeat.
Having the padding too loose on the quads, causing rocking.
Rushing repetitions.
Leaning back excessively for too much momentum.
Adjust the seat height so you can reach the grips comfortably. Grab the handles with an overhand grip and space your hands at just wider than shoulder width apart.
Keeping your shoulders down, pull the handles towards your middle chest region by bringing your elbows towards the back of your hips. Once the handles have been lowered to shoulder height, slowly return to the starting position where your arms are almost fully extended. Ensure that you keep your wrists aligned with your forearms at all times and maintain a slight arch in your back by activating your core. Repeat for the desired amount of repetitions then gently rest the weights.
The pull and retreat motion should be conducted in a controlled manner, a small amount of momentum, so avoid excessive momentum, a little momentum is acceptable.
