Exercise Library
Product
Exercise Library
Blog
Contact Us
Blog
Enquire Now
Enquire Now
/
3
sets
Duration required
12
reps
Focus Area required
1
m
30
s rest
Back
Staggered SA Push with Rotation
Summary
Transcript
Why SF
Key Points:
Set cable to chest height. Start with a split stance.
With opposite arm to the front leg, take the weight out and accelerate outward, rotating your torso.
Maintain stability of your lower body and resist rotation. Learn to seperate upper & lower.
Common Mistakes:
Using momentum from your lower body to compensate.
Feet unable to remain parallel.
Too much body weight leaning forward.
Where you should 'feel it':
Primary Muscles:
Chest
Secondary Muscles:
Shoulders, Abs
Similar Exercises
Goblet Curtsy Lunge
Beginner
+
Dumbbell
Quads, Glutes
Side Plank
Beginner
+
Bodyweight
Abs, Obliques
Skull Crushers
Beginner
+
Dumbbell
Triceps
Lat Pullover
Intermediate
+
Dumbbell
Lats
Deadlift
Intermediate
+
Dumbbell
Quads, Glutes, Hamstrings, Lower Back
Bent Over Row
Intermediate
+
Dumbbell
Traps, Lats
Floor Press
Beginner
+
Dumbbell
Chest
Dynoball SL RDL into Slam and Plant
Beginner
+
Medicine Ball
Hamstrings
Dynoball Golf Posture Wall Balls
Beginner
+
Medicine Ball
Abs
Curtsy Lunge
Beginner
+
Bodyweight
Quads, Glutes
Forward Lunge
Beginner
+
KettleBell
Quads, Glutes
Reverse Lunge
Beginner
+
KettleBell
Quads, Glutes
Goblet Reverse Lunge
Beginner
+
Dumbbell
Glutes, Quads
Swissball Back Extension T and Y
Intermediate
+
Swiss Ball
Lower Back
Lateral Lunge Med Ball Raise
Beginner
+
Medicine Ball
Glutes, Quads
Cable Lateral Lunge and Woodchop
Intermediate
+
Cable
Glutes, Abs
Staggered SA Push with Rotation
Intermediate
+
Cable
Chest
Side Plank with Hip Abduction
Beginner
+
Bodyweight
Abs, Outer Hip, Obliques
Push Up (Incline)
Beginner
+
Bodyweight
Chest
Inverted Bosu Decline Push Up
Intermediate
+
Bodyweight
Chest
Inverted Bosu Push Up
Intermediate
+
Bodyweight
Chest
Inverted Bosu Single Leg Hold
Intermediate
+
Bodyweight
Quads
Inverted Bosu Single Leg Squat
Intermediate
+
Bodyweight
Quads, Glutes
Inverted Bosu Single Leg Sprinter
Intermediate
+
Bodyweight
Quads, Glutes
Box Jump
Beginner
+
Bodyweight
Quads, Glutes
3 point row
Intermediate
+
KettleBell
Lats, Traps
Romanians Deadlift RDL
Intermediate
+
KettleBell
Hamstrings, Glutes, Lower Back
Sumo Squat
Beginner
+
KettleBell
Quads, Glutes
Front Squat (Heel Raised)
Intermediate
+
Barbell
Quads, Glutes
Front Squat
Intermediate
+
Barbell
Quads, Glutes
Deadlift
Advanced
+
Barbell
Quads, Glutes, Hamstrings, Lower Back
Bent Over Row
Intermediate
+
Barbell
Lats, Traps
Rack Pull
Intermediate
+
Barbell
Glutes, Hamstrings, Traps, Lower Back
Military Press
Intermediate
+
Barbell
Shoulders
Romanians Deadlift RDL
Intermediate
+
Barbell
Glutes, Hamstrings, Lower Back
Reverse Lunge
Intermediate
+
Barbell
Quads, Glutes
Back Squat
Intermediate
+
Barbell
Quads, Glutes
High Row (Isolated)
Beginner
+
Pin loaded
Lats, Traps
Leg Curl (Kneeling)
Beginner
+
Pin loaded
Hamstrings
Standing Leg Drive
Beginner
+
Plate loaded
Quads, Glutes, Hamstrings
Glute Kickback (Lying)
Beginner
+
Pin loaded
Glutes
Lat Pull Down (Isolated)
Beginner
+
Plate loaded
Lats
Decline Chest Press (Isolated )
Beginner
+
Plate loaded
Chest
Lateral Raise (Seated)
Beginner
+
Pin loaded
Shoulders
Incline Chest Press (Isolated)
Beginner
+
Pin loaded
Chest, Shoulders
Reverse Hyper
Intermediate
+
Plate loaded
Glutes, Lower Back, Hamstrings
Seated Row
Intermediate
+
Pin loaded
Lats, Traps
Shoulder Press (Standing)
Intermediate
+
Plate loaded
Shoulders
Leg Extension (Isolated)
Beginner
+
Pin loaded
Quads
Tricep Extension (Isolated)
Beginner
+
Pin loaded
Triceps
Vertical Leg Press
Intermediate
+
Plate loaded
Quads, Glutes
Pendulum Squat
Intermediate
+
Plate loaded
Quads, Glutes
Lat Pullover
Intermediate
+
Pin loaded
Lats
Tricep Extension
Beginner
+
Pin loaded
Triceps
Neck Extension
Beginner
+
Plate loaded
Traps
Leg Curl (Standing)
Beginner
+
Pin loaded
Hamstrings
Front Pulldown (Isolated)
Beginner
+
Pin loaded
Traps, Lats
Shoulder Press (Isolated)
Beginner
+
Pin loaded
Shoulders
Squat Machine
Intermediate
+
Plate loaded
Quads, Glutes
Bicep Curl (Isolated)
Beginner
+
Pin loaded
Biceps
V-Squat
Intermediate
+
Pin loaded
Glutes, Quads
45 Degree Leg Press (Isolated)
Intermediate
+
Plate loaded
Quads, Glutes
Incline Bench Press
Beginner
+
Plate loaded
Chest
Donkey Calf Raise
Intermediate
+
Plate loaded
Calves
Seated Calf Raise
Beginner
+
Plate loaded
Calves
Tricep Extension (Isolated)
Beginner
+
Pin loaded
Triceps
Overhead Tricep Extension
Beginner
+
Pin loaded
Triceps
Shoulder Press (Isolated)
Beginner
+
Plate loaded
Shoulders
Nordic Curl (Assisted)
Beginner
+
Bodyweight
Hamstrings
Hanging Leg Raise
Intermediate
+
Bodyweight
Abs
Pistol Squat
Advanced
+
Bodyweight
Glutes, Quads
Tricep Push Up
Beginner
+
Bodyweight
Chest, Triceps
Push Up (Decline)
Intermediate
+
Bodyweight
Chest
Hanging Knee Twist
Intermediate
+
Bodyweight
Obliques, Abs
Push Up (Pseudo)
Intermediate
+
Bodyweight
Chest
Single Leg Squat (Single Leg)
Intermediate
+
Bodyweight
Quads, Glutes
High Low Plank
Beginner
+
Bodyweight
Abs
Single Leg Squat
Intermediate
+
Dumbbell
Quads, Glutes
Box Jump (90 Degree)
Intermediate
+
Bodyweight
Quads, Glutes
Pull Up
Intermediate
+
Bodyweight
Biceps, Lats
Hip Thrust
Intermediate
+
Barbell
Glutes, Hamstrings
Box Jump (90 Degree Single Leg)
Intermediate
+
Bodyweight
Quads, Glutes
Hanging Knee Raise
Beginner
+
Bodyweight
Abs
Box Jump (Single Leg )
Intermediate
+
Bodyweight
Quads, Glutes
Pike Push Up
Intermediate
+
Bodyweight
Triceps, Shoulders
Incline Cross-Over Push Up
Beginner
+
Bodyweight
Chest
Chin Up
Intermediate
+
Bodyweight
Biceps, Lats
Deadlift
Intermediate
+
KettleBell
Quads, Glutes, Hamstrings, Lower Back
Handstand Wall Hold
Intermediate
+
Bodyweight
Shoulders, Traps, Abs
Halo
Beginner
+
KettleBell
Traps, Shoulders
Goblet Squat
Beginner
+
KettleBell
Quads, Glutes, Abs
Clean and Press
Intermediate
+
KettleBell
Shoulders, Triceps, Glutes, Traps
Around the World
Beginner
+
KettleBell
Obliques, Abs
Kettlebell Swing
Intermediate
+
KettleBell
Glutes, Hamstrings, Quads, Lower Back
Ab Crunch (Lying)
Beginner
+
Pin loaded
Abs
Shrugs
Beginner
+
Dumbbell
Traps
Front Raise
Beginner
+
Dumbbell
Shoulders
Reverse Fly
Intermediate
+
Dumbbell
Shoulders, Traps
Reverse Curl
Beginner
+
Dumbbell
Biceps, Forearms
Bicep Curl
Beginner
+
Dumbbell
Biceps
Why use SafeForm?
If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.
Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
Contact SafeForm
Muscle Group
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Back
