Tower
Plane of Motion
Sagittal
Muscle Focus
Spring Setting
Light / Medium
1 Short Medium or Light Spring
Safety Chain
Spinal Flexors
Rectus Abdominis, Internal Oblique, External Oblique, Transversus Abdominis
Flex the trunk as the hips lift up.
Transversus abdominis & internal oblique co-contract with the hip extensors to assist pushing the hips up.
Resist the downward pressure from the springs to roll down.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Resist the downward pressure from the springs to roll up & down.
Articulate the spine back to the mat.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Co-contract with the transversus abdominis and internal oblique to assist pushing the hips up & resisting the downward force of the bar.
Other Muscles at Play
Anterior and posterior spinal stabilizers maintain lumbopelvic stabilization.
Hip adductors keep the legs together and the connection to the mid-line.
Knee extensors keep the knees straight.
Dorsiflexors keep the feet in flexion.
Planter flexors point the feet.
Objectives
Increase abdominal control and spine articulation while improving hamstring flexibility.
Increase spine mobility while engaging abdominal strength as the legs extend.
Increase flexibility in the hamstrings and lower back.
Keep the abdominals engaged while extending the arms overhead to the bars for extra stability but refrain from using the arms to push.
Prevent undue pressure on the cervical spine by deeply engaging the TA, internal oblique, glutes, hamstrings and back extensors, focusing on the articulation of the spine as you lower to the table.
Focus on breathing to synchronize the movement.