3-D Pendulum
This is a great strength and mobility exercise. My intention with this exercise is to address the hip and shoulder in all three planes of motion. The hip and shoulder/Thoracic Spine require a fair amount of mobility in sport and daily activities. Also, these two areas of the body need to work together to produce powerful movements such as throwing a ball or spiking a volleyball. Finally, this illustrates the importance of core strength because the powerful core musculature is connecting the shoulder and hip together.
The first sequence of repetitions attacks the sagital plane (forward and backward motion). I am getting complete extension and flexion from the shoulder and the hips. The second sequence of repetitions is addressing the frontal plane (side to side motion). This plane of motion is addressed less frequently in many strength programs compared to the sagital plane. Within this movement there is abd- and adduction occuring through the hip and shoulder joints. The final sequence of repetitions targets the transverse plane of motion. This plane is also rarely considered when designing a strength training program. In this video my shoulder and hip go through full range of internal and external rotation. The key element to this sequence of exercises is that the hip and shoulder are working together to produce this movement in all three planes of motion.
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