Author: David Weck
We set up the Sidewinder first, balance on one foot, head right over the foot, my other leg in that figure four, foot is close to the knee [Balance Training]. Now, I go to the coil, this is the real Sidewinder. I drive my elbow into my back pocket, I lift my hip up and forward, I drive my shoulder down and back, I put my head over this foot right here and I'm in the coil. Now, for the added challenge, I want to swing the RMT Club in an underhand circle, long and strong while maintaining that coil. I'm fighting for the coil, stronger and stronger, tighter and tighter through that coil, the whole time and the difficulty and challenge of the shifting weight as I swing the Club. When I bring the Club up to the top position it's as long as I can possibly make it so I'm really getting the long lat, I'm getting the short lat, and boom, right there. You're of course going to do the other side [Non-Dominant Side Training]. And the value of the Sidewinder exercise is it give you more rotational power through your body so you can run, jump, throw, hit, and punch, basically anything athletic, with greater power and balance [Rotational Movement Training].
That's the advanced Head Over Foot Sidewinder with the RMT Club.