Plane of Motion
Short Box: Flat Back
Plane of Motion
Sagittal
Spring Setting
Heavy
All Springs
Muscle Focus
Anterior & Posterior Spinal Stabilizers
Transverse Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Provide lumbo-pelvic stabilization.
Maintains neutral spine as the torso hinges back.
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Resist gravity and the temptation to round the spine while hinging back.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Work with the abdominals to hinge back resisting gravity.
Other Muscles at Play
Dorsiflexors keep the feet flexed and supported under the foot strap.
Pelvic floor and gluteus maximus assist the abdominals and hip flexors when returning the spine back up in the hinge to protect the lower back.
Shoulder flexors keep the arms reaching overhead and held in the air against gravity.
Scapular upward rotators allow the arms to reach overhead swinging the bottom tips of the scapulae under the armpits.
Scapular depressors keep the shoulders down away from the ears and stabilized.
Objectives
Stabilize the torso by strengthening the abdominals and back extensors while engaging the hip flexors.
Encourage the simultaneous contraction of the back extensors and abdominal muscles to stabilize the upper body during the hinge.
Enhance the flexibility and strength of hip flexors.
Emphasis is placed on abdominal control and pelvic stability as the body hinges without back support.
The positioning of the hands provides additional support, allowing the body to keep a flat back posture.
Ensure scapula depression for shoulder stability.
Focus on breathing to synchronize movement.