Best Exercises You Will Ever Do: SHUT UP PETE!!!!

Nothing like starting up a day off from work with a little spinal rotation/extension, hip extension movement from prone. Am I right?? You know it, baby!! Check it.

Reverse Screaming Eagle

That’s rookie trainer Pete yelling “plank” in the background, kind of like Matt Damon yelling “Matt Damon” in Team America: World Police.

Don’t mind him, he takes a very short bus to work every day. What ever happened to the days when a guy could film himself working out for the betterment of the world (what? Betterment is a word. If Sarah Palin can make up “refudiate” I can make up “betterment,” dammit!! See that? Spell-check even went “What the eff?” when I tried to go over everything again when it saw “refudiate.” She must be stopped.) without some jag-hole ruining your viewing pleasure with his one-word diatribe? Kinda makes you want to do planks, though, doesn’t it?? Maybe that’s just me. Okay, back to the exercise.

This is a great movement to gain some spinal extension and rotation without loading the spine through compression, shear, torque or any other type of potentially dangerous linear force application. As gravity is removed from the spine, it’s free to move through a much bigger range of motion than it would typically go through, and can help reduce posterior disc migration in clients with asymptomatic kyphosis. Crazy? Maybe. Fun? Most definitely.

When doing this movement, think of trying to kick your hand across your body. Get full rotation from the pelvis, extend the hip, flex the knee, do the hokey pokey, and let loose on your bad self. I wouldn’t do this with someone in acute low back pain, but everyone else who sits for any length of time would definitely benefit from it.

About deansomerset

Certified Strength & Conditioning Specialist, Post-Rehab Specialist, personal trainer and probably the coolest guy my mom knows, I try to impart a little knowledge with a sense of humor to keep people reading. I've always thought if it's something that can grab your attention, you're gonna remember it tomorrow!!
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3 Responses to Best Exercises You Will Ever Do: SHUT UP PETE!!!!

  1. Tricia says:

    flashbacks to yesterday’s workout. I love our workouts!!

  2. John says:

    Isn’t this a ‘Prone Scorpion?’ Also, I have heard discussion from a few other trainers, EC and Mike Robertson to be specific (they had it in Magnificent Mobility and then notified some to discontinue using it), that there can be problems associated with this exercise. Granted, new knowledge is always coming out about the back, but is there any concern with this exercise? Any new research about the effectiveness of this exercise?

    • deansomerset says:

      Hey John. I heard it caleld the “reverse screaming eagle,” but I would accept “prone scorpion” as they both result in the same thing. It can be troublesome for a low back that is deconditioned and stuck in a flexion bias, have discogenic issues, or who have shortened hip flexors and move through their spine to produce hip extension (which is probably 90% of the population, I’m guessing). It’s best to use at the end of a workout when the client is warmed up as much as possible, and always work in a pain-free range of motion with hip mobility trumping spine mobility. I haven’t seen research on this specific exercise, but have used it in the past with myself and with a few hundred clients with pretty amazing results. One client walked in hunched over and left about 6 inches taller. Great questions!!!

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