Work more core with this technique
One of the reasons we love doing body saw’s with the sliders are because of the core stability needed from lengthening the lever involved. So if we analyze the movement first and then take a look at the other base movements we do here at Mission Sports Performance, we understand that when the lever is lengthened that we feel more pressure in the middle of the core. With more tension added, we recruit more to help stabilize our body and keep it in the anti-flexion/extension position (plank position).
So understanding the physics of body saw allows us to take a deeper look into Slider, Stability ball and TRX core movements.
So lets take slider pikes or tucks for example. When we get into beginning position (which is the push-up position with feet on the slider) we should note the direct position of our shoulders over our wrists. In this position, the length of the lever is from ankles to what ever is more posterior, either the shoulder or the wrist. In this case they are the same. The amount of resistance placed on the core would be average.
If we look at decreasing the amount of resistance placed on the core. We adjust the location of our shoulders in relation to the wrists by shifting the body weight anteriorly (or superiorly depending on how anatomically technical you want to get). In this picture, Kaleb has shifted his body anteriorly or forward and the length of the lever is considerably shorter from the ankle to the wrist.
If we look at increasing the amount of resistance placed on the core. We adjust the location of our shoulders in relation to the wrists by shifting the body weight posteriorly (or inferiorly). In this picture, Kaleb has shifted his body posterior or backward and the length of the lever is considerably longer from the ankle to the wrist. The amount of resistance placed on the core is now increased.
We generally use this change in positioning to enhance the training effect. If it becomes too challenging to continue the exercise and the goal is to finish the required amount of reps, then you can simply shift your body to leverage your resistance. If the exercise is not hard enough, you can simply shift your weight in the other direction to give you the advantage you need to complete the required reps with the proper amount of difficulty(resistance).
Go out there and give the best effort you can!