Plane of Motion
Elephant
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Medium Spring or
1 Medium & 1 Extra Light Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Keep the spine rounded in flexion.
Lower regions pull the carriage closed percussively.
Anterior Spinal Stabilizer
Transversus Abdominis
Provide lumbo-pelvic stabilization.
Work with the spinal flexors to pull the carriage closed percussively.
Other Muscles at Play
Hip flexors assist with the carriage pulsing in, but don't overuse (most of the work should be from the abdominals, not the legs).
Shoulder flexors & extensors work together to keep the carriage pressed out and the upper body stabilized away from the bar.
Scapular upward rotators and abductors swing the bottom tips of the scapulae away from each other and protracted to allow for overhead reach.
Scapular depressors keep the shoulders down away from the ears.
Hip extensors feel a stretch & push the carriage away.
Knee extensors keep the knees straight.
Dorsiflexors keep the heels grounded and the ankles flexed.
Objectives
Enhance core strength by simultaneously contracting the abdominal muscles and back extensors while stretching the hamstrings.
Enhance deep abdominal control to stabilize the trunk while smoothly moving the carriage, initiated from the hips.
Keep your weight on the heels to stabilize your feet, enhance the stretch, and prevent strain on the wrist joints.
Concentrate on keeping the shoulders stable, managing the motion from the hips, and drawing the carriage back using a strong connection with the deep abdominal muscles.
Focus on breathing to synchronize the movement.