Grasp cable stirrup from chest height pulley. Turn body away from pulley. Position elbow of loaded arm out to side, lower chest height. Position loaded hand back approximately shoulder height and elbow width. Step far forward with foot of opposite side of loaded arm. Bend knees and position heel off rear foot off floor.
Push stirrups away from body, horizontally until arm is straight and inline with cable. Return stirrups to original position until slight stretch is felt in chest or shoulder. Repeat. Continue with opposite arm.
Stirrup should follow slight arch pattern, in front of upper arm between elbow and chest in stretched position, traveling inward in front shoulder at contracted position.
In standing position, both spinal rotation and hip rotation contribute to body's rotation. Because rear leg is only supported by forefoot, hip of forward leg is utilized (hip internal rotation / transverse adduction) much greater than hip of rear leg since forward leg offers more secured base of support.
The effective range of motion of Pectoralis Major is only about half of what it is in bilateral non-twisting movement.
- Pectoralis Major, Clavicular
- Deltoid, Anterior
- Triceps Brachii
- Serratus Anterior
- Quadratus Lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
- Tensor fasciae latae
- Gluteus medius
- Gluteus minimus, anterior fibers
- Adductors, Hip