Mermaid

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)

• Side bends the body to push down on the bar.

External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)

• Rotates the trunk toward the bar.

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

• Keeps the scapula down away from the ear.

• Works hard when in neutral to not allow the bar to push the shoulder up.

• Assists with scapular stability when side bending and pushing the bar though.

Serratus Anterior, Trapezius

• Allows the scapula to draw under the armpit during the side bend as the bar is pushed.

• Resists the pressure from the bar as the spine is stacked.

Serratus Anterior, Pectoralis Minor, Pectoralis Major

• Draws the scapula away from the spine as the body side bends and pushes the bar.

• Resists the pressure from the bar as the spine is stacked.

• Spinal stabilizers create lumbo-pelvic stabilization and stabilize the spine when sitting tall working against the unilateral pressure from the bar.

• Spinal Flexors works with the spinal rotators to maintain flexion as the spine rotates.

• Shoulder adductors help stabilize the shoulder keeping down away from the ear and assist with keeping pressure down on the bar as the spine stacks up to neutral.