Bat
Plane of Motion
Coronal & Transverse
Muscle Focus
Spring Setting
Light / Medium
Light or Medium Long Arm Springs
Shoulder Height Hooks
Spinal Lateral Flexors
External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)
Spinal Rotators
External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)
Spinal Flexors
Recs Atubdominis, Internal Oblique, External Oblique
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Shoulder Horizontal Abductors
Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major
Other Muscles at Play
Objectives
Strengthens and increases flexibility of the oblique abdominals while coordinating with the shoulder.
Builds abdominal and back extensor strength as the body rotates in a standing position Improves strength and refined control of the shoulder and spinal muscles to support clear, organized rotational mechanics.
Challenges the mid-back muscles to support the body and coordinate with the core, creating balanced, organized alignment when facing the tower.
Develops balance through deep core integration as the body leans into the springs to rotate and turn around with control and precision.
Focus on breathing to synchronize the movement.