Push Thru
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Short Light or Medium Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique
Articulate the spine into flexion to push the bar.
Resist the bar to return to the sitting tall position.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Stack the spine up from the flexed forward position.
Stretch when the spine is flexed forward.
Other Muscles at Play
Spinal stabilizers and create lumbo-pelvic stability.
Scapular upward rotators draw the scapulae down and under the armpit to allow for overhead reach when pushing the bar forward.
Scapular depressors keep the shoulders down away from the ears.
Shoulder flexors assist the spinal flexors to push the bar forward.
Elbow extensors keep the elbows straight.
Hip extensors may get a stretch.
Knee extensors keep the knees straight.
Dorsiflexors keep the ankles and feet flexed.
Objectives
Teaches abdominal initiation to flex forward and the connection to scapular stability so the push doesn’t come from the upper shoulders and neck.
Stretches the posterior chain including the spinal extensors and hamstrings.
Sustain steady scapular stability as you articulate the spine and guide the upper body into smooth, controlled flexion.
Teaches proper posture, alignment and core integration to stack the spine and sit tall.
Focus on breathing to synchronize the movement