Push Thru Side Reach

Plane of Motion

Transverse

Spring Setting

Light / Medium

1 Short Light or Medium Spring

Muscle Focus

Spinal Rotators

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

Rotate the spine throughout the entire exercise.
Assist the spinal flexors to push the bar through.

Spinal Flexors

Rectus Abdominis, External Oblique, Internal Oblique

Maintain the c-curve throughout the entire exercise.
Work with the spinal rotators to push the bar through.

Other Muscles at Play

Spinal stabilizers 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.
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 in rotation and the connection to scapula stability so the push doesn’t come from the upper shoulders and neck.
Build strength and flexibility in the obliques and back extensors while rotating the spine and lengthening the hamstrings to improve overall integrated mobility.
Develop stronger, more deliberate control of the shoulder extensors to support smoother, more coordinated upper-body movement.
Enhance pelvic stability while coordinating smooth, controlled movement through the upper body.
Maintain steady scapular stability as you articulate the spine and guide the upper body into smooth, controlled spinal rotation.
Focus on breathing to synchronize the movement.