Lagree Saw: Reverse, Flying, Giant, and Forearm Variations
A practical Lagree Saw guide covering setup, muscles worked, reverse saw, flying saw, giant saw, forearm saw, springs, and safer modifications.
Lagree Saw is a plank-style core move where you move the carriage in a small, controlled range while keeping the shoulders, ribs, and hips organized. It can show up as Saw, Reverse Saw, Giant Saw, Flying Saw, Forearm Saw, or twisted variations depending on the studio and machine setup. The move is not about sliding as far as possible. The useful version is slow, tight, and controlled. If your shoulders creep to your ears or your low back drops, the range is too big. > **Key Takeaways** > - [Lagree Saw is a core-and-shoulder stability move](#lagree-saw-form-the-clean-setup) > - [Reverse, flying, giant, and forearm variations change leverage](#lagree-saw-variations-reverse-flying-giant-and-forearm) > - [Spring load should make control possible](#lagree-saw-springs-and-how-it-should-feel) > - [Beginners should modify before range gets messy](#safer-lagree-saw-modifications-for-beginners) ## Lagree Saw Form: The Clean Setup In a standard Lagree Saw, the body usually starts in a long plank-like position with the arms or forearms connected to the platform or carriage setup. The carriage moves slowly while the torso stays lifted. The goal is to resist extension, not to collapse into the machine. Use this form checklist: | Cue | What to do | Why it matters | |---|---|---| | Ribs knit in | Keep the front body organized | Protects the low back | | Shoulders down | Keep neck long and lats active | Prevents trap takeover | | Small carriage travel | Move only through controllable range | Keeps tension in the core | | Slow return | Do not let springs snap you back | Builds Lagree-style control | | Hips steady | Avoid piking or sagging unless cued | Keeps the move from turning sloppy | Saw sits in the same family as [Lagree Wheelbarrow](/blog/lagree-wheelbarrow-form-variations-modifications), [Lagree Plank Variations](/blog/lagree-plank-variations-plank-to-pike-side-plank-safer-form), and other carriage-control moves. ## What Lagree Saw Works Saw mainly targets the abs, obliques, lats, shoulders, serratus, triceps, and deep stabilizers. It can also light up the glutes and quads because the lower body has to stay organized while the carriage moves. A clean rep should feel like: 1. The body stays long. 2. The carriage moves slowly. 3. The shoulders stay anchored. 4. The abs pull the carriage back under control. 5. You could pause at any point without falling apart. If you only feel your neck, reset. If you only feel your low back, reduce range and ask for help. ## Lagree Saw Variations: Reverse, Flying, Giant, and Forearm Exercise libraries and studio cue sheets use several Saw names. The names are useful, but the setup in your room matters more than the label. | Variation | Typical difference | Who it fits best | |---|---|---| | Saw | Standard plank-style carriage control | Most mixed-level classes | | Reverse Saw | Direction or body orientation changes | Clients with solid plank control | | Forearm Saw | Forearms lower the setup and change shoulder demand | Good when wrists need a break, still challenging | | Giant Saw | Uses the giant/back side setup | More advanced students | | Flying Saw | Adds less support or more suspension | Advanced clients with strong control | | Twisted Saw | Adds rotation or oblique bias | Clients who can keep hips organized | Public Lagree exercise listings include reverse, giant, flying, twisted, elbow, and foot-based Saw names. That variety is normal in Lagree. It is also why two studios may teach “Saw” differently. For a bigger move vocabulary, read [Lagree Move Glossary](/blog/lagree-move-glossary-bear-pike-elevator-lunge). ## Lagree Saw Springs and How It Should Feel Spring load changes Saw quickly. Too little support can make the carriage run away. Too much resistance can make the movement feel like a shoulder shove instead of a core return. The right load depends on the machine, variation, and your body position. Follow the instructor’s spring call, then ask for a modification if the move stops feeling controlled. Signs the spring setup is working: - The carriage moves smoothly, not in a snap. - Your ribs stay lifted as the carriage moves out. - You feel core and lats before neck. - The return is controlled. - You can breathe during the hold. For spring basics, read the [Lagree Spring Load Guide](/blog/lagree-spring-load-guide-colors-weight-feel-adjustments). ## Safer Lagree Saw Modifications for Beginners Saw can be beginner-friendly when the range is small and the coach gives options. It becomes advanced when the range, machine side, or suspension increases. Try these modifications: 1. **Move less.** Two controlled inches beat a six-inch shoulder collapse. 2. **Use forearms if wrists are irritated.** Only do this if the instructor offers it. 3. **Add support when cued.** More spring can help some students control the return. 4. **Lower knees or reset between reps.** A reset is better than pushing through poor form. 5. **Keep the return slower than you want.** The return is where most people lose the move. Modification is not quitting. It is how you keep the target muscles in the work. ## Common Lagree Saw Mistakes Most Saw mistakes come from chasing range or copying the most advanced person in the room. Watch for: - Shoulders sliding toward ears - Elbows locking hard - Chest dropping between arms - Low back arching - Carriage snapping home - Hips drifting side to side - Holding breath through the entire move If any of those happen, shorten the range first. Then ask the instructor to check whether your hands, forearms, knees, or feet should shift. ## When Saw Shows Up in Class Programming Saw often appears in core blocks, plank sequences, upper-body transitions, and oblique-focused flows. Instructors may pair it with Bear, Pike, Wheelbarrow, Cobra, Plank to Pike, or Catfish-style carriage work. A smart sequence usually gives you enough time to feel the pattern before adding pulses, holds, twisted variations, or giant-side changes. If the class jumps straight to flying or giant variations and you are new, take the simpler option. ## Lagree Saw FAQs **Is Lagree Saw the same as a plank saw?** It is similar in concept because the body resists extension, but the springs, carriage, platforms, and Lagree tempo make it a different experience. **Is Forearm Saw easier?** Not always. It may reduce wrist pressure, but it can increase shoulder and core demand because of the lower body angle. **Why do my shoulders burn during Saw?** Some shoulder work is expected. Neck tension, shrugging, or low-back sagging means the setup or range needs to change. **Can beginners do Reverse Saw?** Some can with a small range and good coaching, but most beginners should master regular or supported Saw first.
Frequently Asked Questions
What does Lagree Saw work?
Lagree Saw mainly works the core, lats, shoulders, serratus, triceps, and stabilizers because the body resists extension while the carriage moves.
Is Reverse Saw harder than regular Saw?
Reverse Saw often feels harder because the setup changes leverage and coordination, but spring load and range matter more than the name alone.
How do beginners modify Lagree Saw?
Beginners should shorten the range, slow the return, use more support when cued, lower the knees if offered, and stop before shoulders or low back collapse.
Should Saw feel like a shoulder exercise?
Some shoulder work is normal, but the move should not live in the neck. If it does, reduce range and reset ribs, lats, and shoulder position.