Twisted Saw

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Springload:

1 white

Duration:

60-90 seconds

Regression:

shorter range of motion or just hold

Progression:

On the toes or on the back

3-POINT SET-UP:

  1. Elbows on your (front platform / carriage)

  2. Knees on the (carriage / platform) facing the _____. Turn your knees 45 degrees to the __ (halfway between the __ and the side of the room)

  3. Hips in a modified plank position and hold

Body Part • Direction • Action Verb:

  • From your shoulders, PUSH your carriage back a couple of inches

  • PULL your carriage in - STOP when your shoulders are over your elbows

Range of Motion:

  • Only push back as far as you can without shrugging your shoulders

  • Stop when your shoulders are above your elbows - no further forward than that

NOTE: This exercise can be performed on your hands for “Twisted Wheelbarrow”

 Kinetic Checkpoints:

HEAD:
❌ Same as all plank-based exercises

✅ Maintain neutral

SHOULDERS:
❌ Same as all plank-based exercises
❌ Allow the shoulders to SHRUG as you push your carriage back

✅ Keep your upper back engaged and your shoulders in place throughout the range of motion

HIPS:
❌ Arch or tuck
❌ Allow your hips to drop down towards the floor
❌ Over-rotate your hips so that they’re pointing directly to the side

✅ Keep your hips still and pointing just 45 degrees to the side

KNEES:
❌ Allow your top knee to be forward or behind your bottom knee
❌ Allow your knees to point directly to the side

✅ Keep your knees stacked and pointed at a 45 degree angle (or “halfway between the __ and the side of the room”)

HANDS/FEET:
❌ Cross your feet or ankles

✅ Keep your feet stacked

Talking Points:

  • Pay close attention to the degree of torso rotation!! We want a natural amount of rotation - don’t force it.

  • Typically your knees/hips will rotate 45 degrees or 1/8th of a turn

  • There is a strong tendency to let your hips sink towards the floor - your ABS and CORE are working here to hold your hips and spine in a neutral position

  • This should not feel like a “crunch” or a “gripping” contraction - this is an ISOMETRIC and ROTATION exercise for your abs and obliques

  • The only part of your body moving is your shoulder joint - pushing back and pulling in

  • We sometimes forget about our shoulders and allow them to SHRUG in exchange for a greater range of motion - remember, it’s not about the range of motion but how well you use your CORE to stabilize your shoulders, spine and hips

Common Mistakes.