> ## 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.

# Staff plow

> Novice · Dynamic · Bilateral. Flexibility

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| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Marco |
| **Video length** | 21 s |

## Technique

1. Stand straight and hold a staff or band behind you, with the hands shoulder-width apart.
2. Bend forward into a Standing pike on the ground and pull your arms up overhead.

## Muscles

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    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Glutes</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Hamstrings</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Chest</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Hip adductors</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Legs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Biceps</li></ul></Card>
  </Columns>
</div>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/long-resistance-band" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q007.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=96f3667ae3f52ed9d608090c9f682ee9" alt="Long resistance band" noZoom className="m-0 w-full h-full object-contain" width="80" height="237" data-path="images/equipment/q007.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Long resistance band</span></a><a href="/collections/equipment/staff" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01x.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=7b2019567a57125f8c06b435d0c8f833" alt="Staff" noZoom className="m-0 w-full h-full object-contain" width="270" height="197" data-path="images/equipment/q01x.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Staff</span></a><a href="/collections/equipment/strap" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01y.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=87b978232c0ad34f4c3dd89c41bc5d82" alt="Strap" noZoom className="m-0 w-full h-full object-contain" width="206" height="203" data-path="images/equipment/q01y.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Strap</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="arrows-left-right" size={16} /> Flexibility</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/flexibility/flexible-shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible shoulders</a><a href="/collections/flexibility/forward-bend" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forward bend</a><a href="/collections/flexibility/flexible-hips" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible hips</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-extension-backward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />extension backward</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Knee</span><a href="/collections/joint-movements/knee-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Hip</span><a href="/collections/joint-movements/hip-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Standing pike toe pull" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0pb.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=9857791a4a8c38687b1b9f784dc32b7f" href="/exercises/standing-pike-toe-pull-e0pb" width="320" height="320" data-path="images/exercises/e0pb.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Sitting pike compression" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0an.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=ab8223b63c57f9c6469512c493db70a6" href="/exercises/sitting-pike-compression-e0an" width="320" height="320" data-path="images/exercises/e0an.jpg">Novice</Card>
    <Card title="Lying shoulder dislocates" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09u.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=7e05071e131729ace8c7cfc0c9710d2c" href="/exercises/lying-shoulder-dislocates-e09u" width="320" height="320" data-path="images/exercises/e09u.jpg">Novice</Card>
    <Card title="Squat fold" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w01k.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=9b4f4c05d70933d1d90d52d34aef16d2" href="/exercises/squat-fold-w01k" width="320" height="320" data-path="images/exercises/w01k.jpg">Novice</Card>
    <Card title="Seiza shoulder dislocates" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09t.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=215d8d1971c397dc8f44435866fe5856" href="/exercises/seiza-shoulder-dislocates-e09t" width="320" height="320" data-path="images/exercises/e09t.jpg">Novice</Card>
    <Card title="Jefferson curl" img="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/exercises/e00i.jpg?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c49093e58fca120abe31f49565114639" href="/exercises/jefferson-curl-e00i" width="320" height="320" data-path="images/exercises/e00i.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/staff-plow-e0bg). 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.
</Note>


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