Plane of Motion
Tendon Stretch
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
Deepen to lift the hips up and bring the chest to the thighs.
Maintain the c-curve of the spine.
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Engage to push the hands into the bar to reach the hips up.
Support the body weight on the hands.
Scapular Upward Rotators
Serratus Anterior, Trapezius
Allow the head and chest to swing through the arms as the hips lift by swinging the bottom tips of the scapulae apart and down under the armpits.
Other Muscles at Play
Anterior spinal stabilizers provide lumbo-pelvic stabilization in the c-curve.
Hip Flexors assist the spinal flexors to maintain the c-curve and lift the hips.
Shoulder adductors keep the arm close the body and assist with supporting the body weight in the arms.
Scapular depressors keep the shoulders down away from the ears.
Hip adductors keep the legs closed together.
Elbow extensors keep the arms straight.
Knee extensors keep the knees straight.
Dorsiflexors keep the feet flexed.
Objectives
Strengthening the abdominals and core to pull the hips and trunk up to the ceiling and the carriage closed.
Enhance lumbo-pelvic stabilization by utilizing and controlling the simultaneous contraction of the abdominal muscles and back extensors.
Strengthening the scapular and shoulder muscles to support the body.
Enhance scapular stabilization as the hips and body pull through and up.
Lengthen and stretch the posterior chain of the body.
Enhance control and proprioception as the body inverts.
Focus on breathing to synchronize the movement.