E10 Back Arrow
Back Arrow shifting weight
- Level Advanced
- Position back
- Execution Shifting weight
- Equipment rope
- Targets shoulders
- Repetitions 10×
Back Arrow shifting weight is an advanced spiral stabilization exercise; it assumes you have the basic series covered. Execution: shifting weight. Equipment: rope. It targets shoulders.
Starting position: Stand with your back facing the rope handle, the feet are parallel, arms in front of the body, the backs of your hands face each other. The head is tilted down with the chin as close as possible to the pit above the breastbone.
Breathing in, straighten up and align your pelvis and lower spine. Firm your belly and one leg, including the buttock – this will be the standing leg.
The full procedure, a video with voice guidance and what to watch out for are in the Spiralista app.
Point your phone at the codeto open the exercise in the app.
