4-Way Pedestal Neck

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Equipment & Set Up

• Towel
• Partner

Primary Muscles Involved

• Sternocleidomastoid
• Obliquus capitits inferior
• Obliquus capitis superior

Starting Position

• Stand tall with feet stacked and arms by sides.
• Set your core-brace the abdominals, retract scapula, and inhale.
• Partner stands in split stance one step back with thumbs and heels of palms touching

Movement Execution

• Fall into partners hands maintaining a straight line from head to heel. Exhaling during the return to start position.
• With arms extended partner will catch athlete on forehead when falling forward and back of head when falling backward.
• With arms extended partner will catch athlete on side of head when going right and left.

Safety & Spotting Techniques

• Pair athletes that are similar height and weight.

Common Errors & Corrections

• Athlete flexes at the waist
  1. Emphasize setting core
• Athlete laterally flexes neck
  1. Emphasize stabilizing neck with the eyes fixed straight ahead