Kaisa Keranen’s workouts are the furthest thing from bland. The trainer and fitness influencer’s Instagram feed is filled with videos of her using some pretty creative workout tools—including books, toilet paper, and suitcases, all of which are a mind-blowing testament to her balancing skills, strength, and agility (not to mention, creativity).
At this point, you should feel much more prepared to take on the challenge, says Burgau. "When you're ready, grab a bar, or pipe, or broom, or log (etc., etc.) and focus on engaging your core to keep your center of gravity and body stable," he says. "Notice that Keranen's stance is wider than her shoulders to help stabilize herself." Carefully lift one end of the bar off the floor.
Then, to make things easier, Burgau says to break the movement into segments. "Start by keeping both arms extended and moving the bar or pipe forward and back," he says. After that, bend your elbow and pull the bar up towards your body with your left hand as though you're doing a dumbbell row. "Take it slow and remember to breathe." When you're ready, build up to a full rep with the pull.
Eventually, you'll be crushing the move just like Keranen, says Burgau. "She's a beast so just remember to embrace the process," he shares. "Start small and build to the full movement."
As for the risk of injury, Burgau says you're probably in the clear. "Unless you face plant while attempting this," he jokes. "If you have shoulder limitations like reaching overhead, this movement could strain that, but over there's a low risk," he adds.
Still, all things considered, this movement isn't easy: "It's a challenging movement, hence why it's called a 'challenge,'" he says. "But it's all about stability and breathing through the movement to keep control. Just move with a purpose."
