THE NINE KEY EXERCISES

Spin Strong trainers include a complete set of arm spinning exercises, divided into three general areas: 1. Out to the sides. 2. Out to the front. 3. Above the shoulders.

Each of the exercises allow variations by slightly moving hand positions, such as up or down or side to side, which train muscles differently. You can move from one exercise to another without stopping. You can use one arm at a time, which allows you to go extra fast while resting the other arm. This is almost like HIIT Training except one arm is always doing a high intensity interval.

See the Nine Key Exercises Video to see examples of performing these exercises.


OUT TO THE SIDES

1. Jump rope arms - Use the arm spinning motion of jumping rope with arms at your side. Use different speeds and both forward and backward spin directions.

 

 

2. The T - Use arm spinning movement with arms out to the sides at shoulder height and parallel to the floor. Doing it with a backwards spin direction opens up the shoulders.

 

 

OUT TO THE FRONT


 3. The Propellers- Use arm spinning movement with arms extended out to the front, typically close to shoulder height.



4. Figure Eight - Using only one arm, do a loop movement on the right side, starting low and moving up then crossing in front while moving arm down and then do upward loop movement on the left side, etc. Do exercise with each arm.

 

 5. In Front Synchronized  - Use circular arm spinning movements out to the front with arms synchronized (i.e., with trainers always pointing in the same direction).  Circles can be large or small.

 

 

ABOVE THE SHOULDERS - HORIZONTAL

6. Overhead in Synch - Use horizontal arm spinning overhead with arms synchronized (i.e., with trainers always pointing in the same direction).

 

7. One Hand Overhead - Use one arm extended overhead with arm spinning movement in a horizontal plane. Do exercise with each arm.

 


ABOVE THE SHOULDERS - AT A 45 DEGREE ANGLE

8. The 45 Degree Angle - Spinning only one arm, use a 45 degree angled spin plane with the arm above and slightly to the front of the head. Do exercise with each arm. 

The “Y”

9. The Y - Use arm spinning motion with arms extended above the shoulders in the shape of a “Y”.