Hunch the upper back (thoracic spine), as this will allow you to keep the lower back safe from injury. Grasp a rope handle in both hands, keeping the arms fully extended.

With legs only slightly bent, hinge forward to lower the chest and feel for the tension in the hamstrings and allow the hips to slide back.

In the ascent, focus on the hamstrings (not the lower back) working to bring you back up to the starting position, pushing the hips forward and squeezing the glutes with a posterior pelvic tilt.

DO NOT try to bring yourself up too high.