Saw
Plane of Motion
Transverse & Sagittal
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)
To rotate the spine.
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
To flex the spine when rounding over the leg.
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Stack the spine back up tall.
Other Muscles at Play
The transversus abdominis aids with control and lumbo-pelvic stabilization.
Hip extensors aid in creating length through the legs and an anchor to the floor.
Dorsiflexors flex the feet.
Shoulder abductors keep the arms in a T, resisting gravity.
Shoulder flexors reach the arm across to the opposite foot.
Shoulder extensors reach the back arm back.
Elbow extensors keep the arm straight and reaching long.
Scapular adductors & depressors stabilize the scapula and shoulder throughout the entire exercise.
Objectives
Strengthen the spinal extensors and obliques.
Extends and elongates the hamstrings and legs while preserving pelvic stability.
The arms are strong, and correct placement aids in guiding the back arm's rotation to activate the triceps.
Focus on the control of the spinal extensors and oblique abdominal muscles as the spine elongates and rotates.
Focus on breathing to synchronize the movement.