Have the shoulders face the cable with extended arms (not locked), keep the triangle between the arms and shoulders intact. Sit into your back leg with a loose grip and engage the abs. Initiate upward rotation from bottom up, starting with leg, then hip, shoulders, and arms. Get into a good finish position with full rotation, shoulders over hips and ankle and full extension (avoid a reverse C). Feel the weight transfer from the back to the front leg. Lower the rope slowly with arms extended and with shoulders relaxed, making sure that the abs protect the back and control the speed.