Primary: Back, Shoulder, Abdominals (latissiums, erector spinae, deltoideus, abdomini)
Secondary: Legs (quadriceps, ischiocrurale M.)
This exercise can be used for agility training in the shoulder region and to strengthen the back. The back is always held straight or in a light lordosis.
The following figure demonstrates the Golfrotation, One-Arm Rotation exercise:
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| Suspension Training Shoulder Exercises | |
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Starting Position The upper body is upright, the knees are bent at 90 to 120 degrees and the body weight is shifted to the heels. The arms are straight in front of the body and parallel to each other. With palms facing down. Your eyes are focused at the point of suspension. |
Final Position The upper body is upright, the knees are bent at 90 to 120 degrees and the body weight is shifted to the heel. One arm is stretched to the side and just above shoulder level the other is forward and down. With palms facing down. Both arms are at a right angle to each other. |
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Movement 1 The upper body is turned up, the feet perform the a rotation and the arms are led back until a clear contraction can be felt in the back and shoulder muscles. |
Movement 2 Thereafter, the upper body is turned back into the Starting Position and sides are changed.. |
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Hint: The more dynamic you perform the exercise, the stronger the mobilizing effect. The longer you stay in the initial or final position, the more intense the stretching. |
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