Body Saws
Body Saws
Equipment: Dual Sided Disc Gliders
Difficulty: Advanced
Target Muscles: Core, shoulders, serratus anterior
How to Perform Body Saws
Step-by-Step Instructions:
- Place a glider disc under each forearm or elbow
- Start in a forearm plank position
- Keep your body in a straight line from head to heels
- Engage your core and keep your hips level
- Slide your body backward by extending your arms forward
- Move 4-6 inches backward while maintaining plank position
- Pull yourself back to the starting position
- Keep your core tight throughout the movement
- Repeat for desired reps
Recommended Sets & Reps:
- Intermediate: 2-3 sets of 8-10 reps
- Advanced: 3-4 sets of 12-15 reps
Form Tips:
- Keep your hips level - don't let them sag or pike
- Maintain a strong plank position throughout
- Move slowly and with control
- Keep your core engaged the entire time
- Don't move too far - maintain form over distance
- Breathe steadily throughout
Common Mistakes to Avoid:
- Letting hips sag toward the floor
- Piking hips up too high
- Moving too far and losing form
- Not engaging core properly
- Holding your breath
- Rounding your shoulders
Modifications:
- Easier: Reduce range of motion or perform regular forearm plank holds first
- Harder: Increase range of motion, slow down tempo, or add weight on back
Benefits:
- Builds exceptional core strength
- Strengthens shoulders and serratus anterior
- Improves core stability under movement
- Enhances body control
- Challenges anti-extension core strength
- Great for advanced core training