Position
Both assume a push up position with their feet wide apart.
Both intertwine their necks so that they rest on their partner’s shoulder.

The aim of the struggle
Move your partner.
Change sides for the next round.

Think about
Start by intertwining your necks on the right hand side.
Keep your hands in contact with the floor throughout the exercise.
Make sure to keep your neck in close contact with the partner’s shoulder.

Useful points
If your hands lose contact with the floor, you risk putting pressure on your back.
The day after the exercise, you might experience a sore neck.
This can be an uncomfortable experience if you are not used to it.
It is worth mentioning this in order to reduce any concern.

Position
Both place their right arm around their partners back under the other’s arm, and their left hand on their partner’s elbow.
Both rest the right side of their chest against each other and bend their knees slightly.

The aim of the struggle
Both aim to push their partner forward.
Change to the left side for the next round.

Think about
You should move your partner forward by using your legs and torso.

Useful points
In order to avoid injuries, there must be no jerking sideways or yielding to the partner’s pressure.
The starting position can vary due to differences in height. This is not a problem as long as both are using the power in their legs.

Position
One of the combatants grabs the other person’s waist in a tight grip.

The aim of the struggle
The other person must assume their partner’s position by reaching both arms under their partner’s and achieving a grasp around the partner’s waist.
When the struggle has been won, start again.
Change roles for the next round.

Think about
Get one arm under at a time, keeping your weight low, and creating space.

Useful points
It is common to want to stand on your toes to get your arms under your partner’s.
However, this only makes it easier for your partner to tighten the grip around your back and makes it harder to reach under.