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Exercise: Standing Diagonal Pull-Over with rapid Hip Flexion

This Core exercise is ideal for athletes looking to improve their dynamic postural strength.

The diagonal, uni-lateral and acceleration / deceleration elements of this movement require the athlete to develop strength and stability through the hips, abdominal / low back complex and upper back, ultimately leading to functional improvements in rotational power and athletic stability.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Muscles around the hip (particularly the Hip Flexors), the External Obliques, Eerctor Spinae, Latissumus Dorsi, the Deltoids and the deep muscles of the abdomen and lumbar spine.
Technique Ques: The athlete assumes the starting position by slightly abducting and extending 1 leg (this will be the "active" leg) and extending the arms above the head to the opposite side of the "active" leg. When using a mirror to correct technique, the athlete should observe a slight diagonal axis from the top of the extended arms, to the end of the extended leg. Holding a weight plate, the athlete begins the exercise by pulling the weight (maintaining arm extension) diagonally across the midline of the chest to meet the knee which simultaneously is being pulled through hip flexion. The athlete should not slam the weight into the knee, rather they should focus on decelerating the weight so that the knee and weight plate simply meet one another. From here, the athlete then rapidly pulls the weight (with extended arms) back along the diagonal axis over head while pushing the active leg back through rapis leg extension.
The athlete should maintain neutral hip extension throughout the exercise. There should be no "swing" at anypoint during the exercise.
Options for Progression: The athlete can progress this exercise by increasing the number of reps and sets, or by increasing the speed of movement, or by increasing the weight used. Athletic progressions include increasing speed during the concentric phase, and decreasing the speed during the excentric phase of the movement

Variations of this Exercise:
Dynamic Adductor Stretch with Weighted Rotations
Adductor Kick-Outs
Kneeling Diagonal Pull-Over


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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