Instructions
Preparation
- Grasp stirrup from shoulder height cable pulley. Turn to
one side away from pulley until near arm is extended straight.
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. Place far hand over other
hand or interlace fingers.
Execution
- Keeping arms straight, pull stirrup diagonally downward around
shoulders by rotating torso and gradually lowering arms downward
until cable is just above shoulder. Gradually bend knees as stirrup
makes its way around body and approaches bottom. Return to original
position and repeat. Continue with opposite side.
Comments
- Both arms should be straight following diagonal path downward.
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 would make 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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