PUSH
If the act is IT (Concentric) and the loading is ET (Eccentric)
Push: ET > IT
Internal Torque: Anterior Chain
- Pec Major
- Deltoid (Front)
- Bicep (Short Head)
- External and Internal Obliques
- Transverse Abdominus
Internal Torque: Posterior Chain
- Teres Major
- Trapezius (Mid)
- Tricep (Long and Medial Head)
- Forearm (Flexors)
- Infraspinatus
- Spinal Erectors
PULL
If the Act is ET (Concentric) and loading is IT (Eccentric)
Pull: IT > ET
External Torque: Anterior Chain
- Pectoral Major (Clavicular Head)
- Tricep (Lateral Head)
- Forearm (Extensors-Brachioradialis)
- Deltoid (Medial and Posterior)
- Rectus Abdominus
External Torque: Posterior Chain
- Latissimus Dorsi
- Rhomboids
- Trapezius (High)
- Trapezius (Low)
- Deltoid (Rear)
- Bicep (Long Head)
SQUAT
If the Act is ET (Concentric) o Loading is IT (Eccentric)
Squat: IT > ET
External Torque: Anterior Chain
- Quadriceps (Vastus Lateralis)
- Rectus Abdominis
External Torque: Posterior Chain
- Gluteus Medius
- TFL (Tensor Fasciae Latae)
- IT Band (Illiotibial Band)
- Hamstring (Outside Head-Bicep Femoris)
- Calf (Lateral Head-Lateral Gastrocnemius)
HINGE
If the Act is IT (Concentric) o Loading is IT (Eccentric)
Hinge: IT > IT
Internal Torque: Anterior Chain
- Quadriceps (VMO – Vastus Medialis)
- Quadriceps (Recurs Femoris)
- Sartorius
- Obliques (Internal and external)
- Transverse Obliques
- Lower Abdominals
Internal Torques: Posterior Chain
- Gluteus Maximus
- Hamstring (Inside Head – Semitendinosus)
- Hamstring (Inside Head – Semimembranosus)
- Calf (Medial Head-Medial Gastrocnemius)
- Spinal Erectors
Author: Tyler Rieter
Graphics: Christian Rehné