Up & Down
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Light or Medium Long Arm Springs
Mid-Pole Hooks
Muscle Focus
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Reach into the springs to press the arms down to the mat.
Resist the springs as the arms reach up.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears.
Other Muscles at Play
Spinal stabilizers to maintain trunk & lumbo-pelvic stabilization.
Scapular adductors (retraction) keep the shoulder blades flat on the mat and resist the shoulders rounding forward.
Objectives
Strengthens the lats, triceps, and posterior deltoid to support powerful, well-organized arm mechanics.
Trains steady trunk stabilization as the arms move, reinforcing a strong, integrated center.
Focus on breathing to synchronize the movement.