Draw a Sword
Plane of Motion
Coronal
Spring Setting
Light
Light or Medium Long Arm Springs
Shoulder Height Hooks
Muscle Focus
Shoulder Abductors
Supraspinatus, Middle Deltoid, Posterior Deltoid, Pectoralis Major, Serratus Anterior (stabilizes scapula), Trapezius (beyond 90 degrees)
Lift the elbow to the side to pull the strap and abduct the shoulder.
Resist the spring as the elbow comes back down to the starting position.
Elbow Extensors
Triceps Brachii, Anconeus
Extends the elbow as the arm reaches up on the diagonal.
Resists the springs as the elbow bends to control the arm on the return.
Other Muscles at Play
Scapular upward rotators swing the bottom tip of the scapula under the armpit to stabilize the scapula as the arm reaches up on the diagonal.
Scapular depressors keep the shoulder down away from the ear.
Anterior spinal stabilizers co-contract with the hip extensors to stabilize the lumbo-pelvic region in the kneeling position.
Anterior & posterior spinal stabilizers keep the spine supported and stable in neutral.
Objectives
Strengthening the shoulder abductors and elbow extensors while maintaining stabilization throughout the shoulder, trunk and hips.
Enhance trunk and scapular stability while straightening the arm at the elbow. Challenge core strength & stability with unilateral movement.
Enhance the control and strength of the core muscles while on the moving carriage.
Challenge lumbo-pelvic stabilization by performing the exercise in a kneeling position.
Focus on breathing to synchronize the movement.