How to do alternate rope tricep overhead extensions and squat

Learn how to do alternate rope triceps overhead extensions and squat. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Take a tricep extension straight into a squat for an intense variation on two standard exercises. You'll get a tough triceps workout and a great stretch in your legs.

Muscles Worked
Triceps

Starting Position
Attach rope handles to a cable at the lowest point on the cable machine. Take one handle in each hand and twist around, bringing your arms around overhead, such that you end up with your back to the machine and your arms overhead and bent behind you, with one handle still in each hand. Place your feet shoulder-with apart.

Exercise
1. From the starting position, bring your arms directly overhead by straightening your elbows. You will end up with your arms extended above you, with your upper arms by your ears.
2. Bend your elbows back again, until there is little or no tension on the rope. You should feel the stretch through the triceps. Keeping this arm position, sit into a deep squat. Sit your hips down and back behind you and your back flat. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet.
3. From the squat, return to the upright starting position and repeat the tricep press and squat sequence for a total of 12 repetitions.