Flat Back
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Maintain the tall straight posture to resist the torso rounding.
Work with the scapular upward rotators and shoulder flexors to pull the bar above the head and hinge back.
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Assist the spinal extensors to keep the spine stable and the tall straight back posture.
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Lift the bar up and work with the spinal extensors and scapular upward rotators to pull the bar above the head even in the hinge.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears.
Scapular Upward Rotators
Serratus Anterior, Trapezius
Allow for the overhead reach by swinging the scapulae down and under the armpits.
Work with the spinal extensors and shoulder flexors to pull the bar above the head even in the hinge.
Other Muscles at Play
Hip flexors aid the spinal flexors in the hinge but should not overwork.
Knee extensors keep the knees straight, especially when lying flat.
Dorsiflexors keep the feet flexed against the poles when sitting.
Objectives
Strengthens the posterior spinal muscles to support pulling the bar and executing a controlled hinge.
Trains coordinated spinal and scapular stabilization during an overhead reach.
Enhances co‐contraction of the back and abdominal muscles to create balanced, integrated core support.
Focus on breathing to synchronize the movement.