 Hi everyone, I'm Becky Swan, Athletic Therapist for the Vancouver Police Department. You may recognize me from videos such as Step Don't Jump Over the Map. Today we're going to talk about how to pull the pole. Keep your feet close to the machine and body far from the machine. Lean back and sit down. Keep your elbows bent. The pole is a great time to catch your breath. Focus on steady breathing here. Squeeze your shoulder blades together. Your back muscles are nice and big and strong, so use them. Keep your weight on your heels. Have you ever watched Tug of War? There is a reason you dig your heels in for it. This lets you use your leg strength. Stay low, especially when you change directions. This is when the machine wants to pull you inwards. Thanks for stopping into this training session. Remember you have full control over this part of your application. Train smart, you'll perform better. I look forward to seeing you on test day.