Body Saw

body saw video

3-POINT SET-UP:

1. Elbows on the (front platform / carriage facing the back)

2. Knees on the (carriage / platform)

3. Hips down in a plank position

Body Part • Direction • Action Verb:

• From your shoulders…PUSH your carriage back [insert tempo count]

• PULL your carriage in [insert tempo count]

Range of Motion:

• As far as you can go WITHOUT letting your shoulders shrug

 Kinetic Checkpoints:

HEAD:
❌ Look up or down or letting your head hang low

✅ Neutral neck (cervical spine)

SHOULDERS:
❌ Allow your shoulders to shrug or disconnect from your trunk

✅ Use your core to keep your ribcage “closed” and your shoulders down out of the shrugged position

HIPS:
❌ Allow your hips to arch
❌ Tuck your hips under

✅ Maintain a “frozen” neutral position. No movement from your hips

KNEES:
❌ Allow your knees to separate
❌ Allow your shins to lift up

✅ Keep your inner thighs (and therefore, your pelvic floor) active and your shins pressing down

HANDS/FEET:

Talking Points:

• This exercise is all about maintaining a strong plank position while you move your arms

• This exercise is great for strengthening your upper back and correcting posture. Your entire upper body is working to maintain a strong and stable shoulder blade position which is the foundation for posture and upper body strength!

• You have lost the integrity of this exercise the moment your shoulders begin to shrug towards your ears