Primary: Back, Shoulder (latissiums, erector spinae, deltoideus, abdomini)
Secondary: Legs (quadriceps, ischiocrurale M.)
The execution of the golf rotation with straight arms causes besides the mobilization of the spine, an additional training of the shoulder muscles. The back is always straight or is in a light lordosis.
The following figures illustrate the exercise Golfrotation, Arms stretched and Hands together:
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| Suspension Training Back Exercises | |
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Starting Position The upper body is straight, 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 focus the point of suspension.
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Final Position The upper body and the arms are turned to one side. The leg position is unchanged. The view, the hip and the lower body remains straight and aligned with the point of suspension. |
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Movement 1 The arms and shoulders are turned sideways until a clear tension in the back and abdominal muscles can be felt. |
Movement 2 Then the upper body and the arms are rotated to the other side. |
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Hint: Attempts to perform the movement only from the upper body without changing your leg position. You can also work out only one side and return to the center. |
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