Boomerang (aka: spoon)

Springload:

1 white

Duration:

60-90 seconds

Regression:

hold starting position with bent knees

Progression:

On the back

3-POINT SET-UP:

  1. Hands on your high bars (facing the ____)

  2. Heels on your carriage

  3. Hips directly under your shoulders

Body Part • Direction • Action Verb:

  • Straight legs HINGE from your hips to pull your hips behind you

  • RESIST back to your starting position

Range of Motion:

  • This exercise is a micro-movement!

  • The hips pull behind you just a couple of inches

  • Stop when your hips are directly under your shoulders - don’t let your hips go forward

 Kinetic Checkpoints:

HEAD:
❌ Keep your head in a fixed position

✅ Maintain a neutral head and neck position throughout the movement
NOTE: your gaze will change *slightly* as your hips move behind you in order to maintain a neutral neck and spine

SHOULDERS:
❌ Sink into your shoulders
❌ Lift up out of your shoulders so much so that it causes excessive scapular depression
❌ Allow your shoulders to round forward during the movement
❌ Retract or “pinch” your shoulder blades together

✅ Maintain a strong, neutral scapular position throughout the entire movement (think “wide collarbone”)

HIPS:
❌ Tuck your hips under
❌ Arch your lower back
❌ Pull your hips too far behind you
❌ Allow your hips to come forward beyond your hands

✅ Maintain a neutral pelvis and spine throughout the duration of the movement
✅ Keep a very small range of motion: behind you a couple of inches and return to starting

KNEES:
❌ Allow your legs to lock out in a straight position
❌ Allow your knees to bend too much

✅ Maintain a slight bend in your knees. Think: “soft knees”

HANDS/FEET:
❌ Excessively flex your wrists
❌ Collapse or sink into your wrists

✅ Aim for a neutral grip on the high bars
✅ Flex your feet with your heels on the carriage

Talking Points:

  • The focus of the movement is really in holding a strong “starting position”

  • This exercise strengthens your entire upper body: shoulders, back, triceps

  • This exercise is incredibly challenging, a great modification as you get fatigued is to simply hold the starting position with straight legs OR bent knees

Common Mistakes.