> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Spiral elbow spear
> Beginner · Dynamic · Unilateral. Flexibility
Also known as: Elbow spear.
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Marco |
| **Video length** | 20 s |
## Technique
1. Hold a staff horizontally in front of you, with a wide grip and the palms facing up.
2. Hold one hand steady while the other one pushes the staff inward and rotate the arm in.
3. Then extend the arm again, with the shoulder fully rotated inward.
4. Reverse the motion to go back to the initial position.
**Logging:** Repetitions done on one side.
## Muscles
Flexibility
- Rotator cuff
- Forearms
- Triceps
## Equipment
## Appears in
Novice
Novice
Beginner
Beginner
Beginner
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/spiral-elbow-spear-e09f). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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