Knees Over Bar
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
2 Short Light or Medium Springs
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Work with the spinal extensors & hip extensors to articulate the spine up and down with control.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Work with the spinal flexors & hip extensors to articulate the spine up and down with control.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Work with the spinal flexors & spinal extensors to articulate the spine up and down with control.
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Keeps the knees bent over the bar.
Other Muscles at Play
Spinal stabilizers assist with articulation and maintain lumbo-pelvic stabilization.
Shoulder extensors press into the mat to help create an anchor and keep the chest open, so the shoulders don't round forward.
Scapular depressors keep the shoulders down away from the ears.
Plantar flexors keep the feet pointed.
Objectives
Build strength in the abdominals and back extensors to enhance both the stability and mobility of the trunk.
Expand the length and suppleness of the spinal extensors to allow the back to move with greater ease.
Strengthen abdominal support as the spine moves through smooth, segmental articulation, allowing each vertebra to mobilize while the core maintains steady control.
Focus on breathing to synchronize the movement.