This drill promotes deeper pull, proper rotation and pulling with more skin surface. The drill is simple, arms locked in the straight position for all phases. In order to do the drill properly you must rotate. Remember, hips and shoulders rotate at the same time. Wait to start pulling with the lead hand until the recovery arm is past your head. You can do this as a catch up drill if you like. I like to do this drill on the same day as the fist and catch up drills.