Set-up:
Kneel facing the side of the room with your knees in line with the front shoulder rest.
Hold the long strap with the arm nearest the shoulder rest, elbow bent.
Hold a dumbbell in the opposite hand, arm extended overhead, keeping enough tension in the strap to feel control.
Movement:
Exhale, pull the dumbbell arm in toward the torso while simultaneously reaching the strap arm overhead in a controlled lateral extension.
Inhale, slowly return both arms to the start position with control.
Small torso pulls:
Finish the exercise with small elbow to torso pulls.
1Y
6th, 3rd, 2nd
Inhale to prepare, exhale to draw the sword.
Muscles Worked:
Deltoids and scapular stabilisers for upper-body support.
Latissimus dorsi and obliques for pulling action.
Transverse abdominis and rectus abdominis for core stabilisation.
Gluteals and quadriceps for kneeling stability.
Muscles Mobilised:
Spine through lateral flexion.
Shoulder through overhead reach.
Weights:
dumbbell in the hand – increases oblique activation during lateral reach
Ball:
Add a ball between the thighs – increases adductor muscle engagement.
Regression:
Kneel: sit on heels to reduce hip/knee stability demand. Shorten pull distance for less rotation and shoulder load. Support hand: place free hand on thigh with no weights. Place knees closer to the springs to reduce load.
Progression:
Place knees closer to the shoulder rests to increase load.
Springs: use heavier springs to increase resistance and challenge.
Modification:
Perform seated on a platform or box, focusing on controlled pull and extension while maintaining alignment.