Moves/Seated Sword Draw

Seated Sword Draw

ID: 38

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Exercise Types:
Core Resist, Total Quadruped
Contraindications:
Wrist Problems
Equipment:
Floor Based, High Bands
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Progressive overload is achieved by increasing lever arm, load, or time, not by cheating range.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. Eye gaze forward and level — looking down allows the spine to flex.

Regression:

Reduce the lever arm — bring the load closer to the body. Widen the stance for more base stability.

Progression:

Add a dynamic component while maintaining the static resistance: hip tap, shoulder tap, or arm reach.

Common Problems:

Lower back extension substituting for core tension — cue rib cage down and posterior pelvic tilt.