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Technique

  1. Get on your hands and feet, with the hips up and the knees slightly bent.
  2. Lift one hand and pass the opposite leg under your body by letting the remaining hand and foot rotate on their spot.
  3. Get into a one-arm Table top position.
  4. Push your hips upward and point backward with your free arm.
  5. Then reverse the motion and repeat on the other side.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Neck
  • Back
  • Serratus anterior
  • Chest
  • Spine

Secondary

  • Shoulders
  • Rotator cuff
  • Biceps
Flexibility

Primary

  • Shoulders
  • Chest
  • Abs
  • Obliques

Secondary

  • Biceps
  • Pelvis
  • Back
  • Upper trapezius
  • Levator scapulae
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Anterior deltoid
  • Infraspinatus
  • Teres minor
  • Posterior deltoid
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines

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Regressions

e0fj

Bear-Crab roll

Novice
e0gz

Table top reach back

Novice
w026

Levitating side kick-through to reach

Elite
e1b8

Elevated bridge kick-over

Advanced
e0g6

Table top reach up

Novice
e0s9

Bridge raise

Intermediate
e0i0

Bridge pushup

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.