Plane of Motion
Control Back
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Medium Spring or
1 Medium & 1 Extra Light Spring
Muscle Focus
Anterior & Posterior Spinal Stabilizers
Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Provide lumbo-pelvic stabilization.
Co-contract with the hip extensors to keep the hips lifted and stabilized.
Articulate the spine to lift the hips up and back down.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Press the carriage back and out.
Resist the springs as the carriage closes.
Keep the shoulders from rounding forward with the scapular depressors.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears throughout the entire exercise.
Assist the shoulder extensors during the carriage movement by providing stabilization so the neck and head don't sink down into the shoulders and chest.
Hip Extensors
Gluteus Maximus, Hamstrings
Lift the hips up and keep the legs extended and reaching long.
Resist as the hips lower with control.
Other Muscles at Play
Elbow extensors straighten the elbows in the beginning to lift up and keep the elbows straight during the remainder of the exercise.
Scapular downward rotators and adductors assist with the shoulder extensors to swing the bottom tips of the scapulae together and the scapulae retracted to push the carriage out as the hips lift.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed with the toes on the foot bar.
Objectives
Stretches the chest and anterior shoulder while strengthening the core and posterior chain of the body including the posterior shoulder.
Enhance core strength by simultaneously engaging the abdominal muscles and back extensors.
Enhance deep abdominal control to stabilize the trunk while smoothly moving the carriage from the shoulder joint.
Concentrate on stabilizing the scapula, managing the movement from the shoulders, and using a deep abdominal connection to pull the carriage back in.
When lifting and dropping the hips, focus on the armpit muscles and deep core to stay lifted up out of the shoulders.
Focus on breathing to synchronize the movement.