Wingmaster Setting 3 – Canoeing

Canoeing is an exercise from the Upper Body Series. Like much of the material in the Wingmaster course, when I developed this exercise I thought "How did no one think of  doing this before me?" A big portion of the Wingmaster material is previously existing material re-imagined for the Wingmaster.
Exercises that were originally done with the straps change when you use the Wingmaster because your hands are now connected. To me, that adds clarity to the motion/exercise while also increasing the focus on the "prime mover" muscles. Setting 3 is pulling exercises, akin to rowing exercises at a regular gym. For the nerds out there, the prime movers of rowing exercises are the rhomboids, the posterior deltoids, the lats and the biceps.

How can this exercise benefit you?

If your primary goal is reducing aches and pains, this exercise isn't a beginner exercise so you would have been through the which could include the same exercise but in Setting 1 and Simple Twist & Pull in setting 3. You would already have a base of muscle memory for how to move the torso before you lift the Wingmaster overhead. That base would have already helped improve your core strength and potentially decompress the lumbar spine. Those two points together can be a big part of reducing nagging low back pain.