Kinesiology THURSDAY – Tubing Punch (This or That?)
The tubing punch is an exercise usually used to activate the pectoralis major, anterior deltoid and serratus anterior. But this simple exercise can correct and train functional rotation and rotational stability. The lack of functional rotation in the thoracic spine and hips often lies at the root of shoulder, back and knee pain. Lack of rotational stability is also prevalent in people with herniated discs. Let’s take a look at how to tweak this simple exercise to make an arm exercise do so much more.
Variation #1 – Tubing punch with neutral stance

This variation emphasizes:
- Ipsilateral glute setting – this is one of the best ways to level a rotated pelvis. Perform the punch on the side you rotate towards (or the side with the weaker gluteal squeeze). Hint: you SHOULD be able to stand and squeeze one butt cheek at a time.
- Lumbar rotational stability – This move trains your contralateral internal oblique(deep abodminal muscle) and ipsilateral transversospinalis (deep back muscle) to stabilize the spine. The faster you punch, the more effective it is.
Variation #2 – Tubing punch in neutral stance with thoracic rotation

This variation emphasizes:
- Thoracic rotation – By allowing the opposite shoulder to come under your chin, the thoracic spine rotates ipsilaterally
- Spinal and abdominal prime movers – This move trains the ipsilateral external oblique (superficial abdominal muscle) and the contralateral erector spinae (superficial back muscle). The heavier the resistance, the more effective this is.
Variation #3 – Tubing punch in ipsilateral stride stance

This variation emphasizes:
- Ipsilateral gluteus maximus – By squatting and rotating towards the same side, the gluteus maximus is loaded eccentrically. The slight forward lean helps recruit the gluteus maximus. Weight should stay towards the front leg.
- Thoracic rotation – Make the turn and allow the opposite shoulder to come under the chin
- Spinal and abdominal prime movers – Ipsilateral external oblique and contralateral erector spinae muscles.
There you go! Three variations of the tubing punch. Choose wisely.
Because nobody has time to be in pain.
Until next time…

Kind Regards,
MoveWell Academy
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