Instructions
Preparation
- Grasp stirrup and sit on stability ball facing with side
facing low cable pulley. Roll body down and lie with back on
ball, hips nearly straight, and feet apart on floor. Hold onto
stirrup with both hands with arms extending straight upward.
Execution
- Allow resistance from cable to turn torso downward toward
direction of pulley wile keeping arms straight and perpendicular
to torso throughout movement. Pull stirrup in an arch over shoulders
by rotating torso to opposite direction of pulley until cable
makes contact with shoulder. Return to original position in opposite
direction and repeat. Continue with opposite side.
Comments
- Both arms should be kept straight and perpendicular to torso.
Hips should also be kept nearly straight, only slightly bent.
Also see other
view.
-
- This movement involves both spinal
rotation and hip external
rotation. Because leg furthest from pulley acts to counter
weight of cable's resistance, greatest downward force onto floor
is place on foot closest to pulley. Since foot of near leg provides
more secure base of support, external rotation of near hip provides
significantly more torque as compared to relatively passive internal
rotation of far hip.
-
- Continued rotation would occur through spine except cable
makes contact with body precluding further movement and resistance
would no longer be provided through cable since line
of force is no longer perpendicular line of pull. Seated
oblique exercises, or those exercises where hips are stabilized
allow for greater range of movement through spine. See Spot
Reduction Myth.
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Classification
Muscles
Target
Synergists
Stabilizers
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