Snake & Twist

Plane of Motion

Coronal & Transverse

Spring Setting

Medium

1-2 Medium Springs

Muscle Focus

Spinal Lateral Flexors

External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)

Assist with the spinal flexors at the beginning and end phases of the exercise when the hips are piked.
Support the body weight on the underside when pressed out.

Spinal Rotators

External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)

Rotate the spine in the twist phase of the exercise.

Spinal Flexors

Rectus Abdominis, External Oblique, Internal Oblique

Keep the spine flexed in the starting position.
Help pull the carriage in as the hips pike up.

Spinal Extensors

Erector Spinae, Semispinalis, Deep Posterior Spinal Group

Extend the spine as the hips drop and chest twists toward the foot bar.

Other Muscles at Play

Anterior & posterior spinal stabilizers provide lumbo-pelvic and spinal stabilization throughout the exercise.
Shoulder flexors & shoulder abductors help push the carriage out and support the upper body weight.
Shoulder upward rotators allow for overhead reach.
Scapular depressors keep the shoulders down away from the ears.
Shoulder extensors & adductors support the upper body weight when hips drop and body twists.
Elbow extensors keep the arms straight.
Knee extensors keep the bottom leg straight.
Hip adductors keep the legs closed and connected to the midline.
Hip extensors assist with leg support as the hips drop.
Hip flexors assist with the pike action on the return of the carriage.
Dorsiflexors keep the bottom ankle flexed.
Plantar flexors keep the top ankle pointed.

Objectives

Enhance deep core strength by simultaneously contracting the abdominal muscles and back extensors, while strengthening the shoulders and midback.
Enhance the strength and control of your hip flexors, spinal rotators and spinal articulators.
Enhance deep abdominal control to stabilize the torso during smooth carriage movements involving the entire body.
Maintain scapular stability as the shoulders support the body and draw the carriage back using a deep connection with the abdominal and core muscles.
Focus on breathing to synchronize the movement.