Instructions
Preparation
- Grasp stirrup from low cable pulley. Turn to one side away
from pulley. Position feet wide apart with furthest foot away
from pulley and nearest foot close to pulley. Point both feet
away from pulley. Raise heel of nearest foot off floor. Bend
knees of both legs slightly. Place far hand over other hand or
interlace fingers.
Execution
- Keeping arms straight, pull stirrup diagonally upward around
shoulders by rotating torso and raising arms gradually upward
until cable makes contact with side of body. Bend knees slightly
more as stirrup approaches top. Return to original position and
repeat. Continue with opposite side.
Comments
- Both arms should be straight following diagonal path upward.
Both arms should be horizontal and straight. This movement arguably
involves more hip internal
rotation and transverse
adduction than spinal
rotation. Although it is considered oblique movement, remarkably
little rotation actually occurs through spine although rotators
of spine act largely as stabilizers except at very beginning
and end of motion were resistance from cable is minimal. A large
part of rotational force actually occurs through rotation/transverse
adduction of forward hip. Because rear leg is only supported
by forefoot, hip of forward leg is utilized much greater than
hip of rear leg since forward leg offers more secure base of
support. 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
(see comments)
Synergists
Stabilizers
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