Demo & instructions
Thread the Needle
Also known as: Quadruped Thoracic Rotation, Kneeling Thread-Through
Instructions
A kneeling rotation drill where one arm slides under your body and then opens toward the ceiling. It takes your upper back through a controlled twist while your hips stay quiet.
- Movement
- Mobility
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–10 reps
Setup
- 1Kneel on all fours with hands under your shoulders and knees under your hips.
- 2Shift a little weight into one hand so the other arm is free to move.
Execution
- 1Slide the free arm along the floor underneath your chest, palm up, letting that shoulder lower toward the ground.
- 2Pause when you feel a comfortable twist through your upper back.
- 3Unwind and sweep the same arm out and up toward the ceiling, following your hand with your eyes.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
