How to make a partner saw? Tips, techniques and more

The partner saw, also known as the high-low saw, rocker saw, or resistance band saw, is essentially an intermediate-level full-body workout that builds muscle in your upper body, lower body and trunk.

Although it’s not really a cardiovascular workout, it will still help elevate your heart rate and improve your overall physical performance. As the name suggests, this exercise requires you to work with a partner, which adds a competitive and enjoyable element to the workout.

You can add this exercise to your strength training routine, but be sure to do it with a partner of the same level and size as yours to get the desired results.

How to perform a partner saw? Correct form and technique

For this exercise you will need a resistance band.

To start: Stand a few feet away from your partner. Face each other. Give one end of the band to your partner and be sure to hold the other end with a firm grip with both hands. The band should be taut throughout the exercise.

Step by step instructions to follow:

  • Your partner sits in a squat position and pushes the resistance band between their legs. The band should stay taut and the arms should stay straight and extended properly.
  • At the same time, you should lift the band above your head, fully extended by your arms, and keep it as tight as possible.
  • Your partner should then come out of the squat to take the band overhead, while you sit in a squat position pushing the resistance band between your legs.
  • As you and your partner continually move in and out of the overhead and squat position, the motion should feel like a playground swing.

Here is a video of the partner saw exercise for your reference:

Common mistakes to avoid

Here are some mistakes to watch out for when running a partner saw:

1) Do not loosen the resistance band

Since the band adds resistance to the exercise, it is important to stretch it as much as possible to reap the benefits. If the resistance band is not stretched, the only exercise benefits are those gained from the squat movements.

2) Do not bend your arms

Another thing to pay attention to when performing the partner saw exercise is to keep your arms straight and properly extended throughout the movement. It may become more difficult to stretch the band if you bend your arms while pushing the band down. To avoid this, be sure to keep enough space between you and your partner so you can both keep your arms straight throughout the movement.

3) Wrong squatting position

When doing the partner workout, if you don’t squat properly, you won’t really get the benefit of this exercise. Common squat mistakes include not lowering your body enough, keeping both feet together, extending your knees too far, and bending your hips.

To squat in the right form, be sure to keep your feet wider than hip distance apart and lower your body through your hips, not your torso. Always keep your abdominal muscles tight and your back straight and strong.


Band exercises, like the partner saw, are effective strength training workouts. Resistance bands are lightweight, inexpensive, easy to use, and take up very little space in your home. Plus, they are also much cheaper than most other types of workout equipment. They’re great for travel and home workouts when you can’t hit the gym regularly.

Various studies suggest that resistance band exercises are more effective in improving flexibility and balance, especially in older people.

When you exercise with your partner or workout buddy, you’re more likely to motivate and influence each other, creating healthy habits. Besides, you are also likely to train and train more often.

At the end of the line

Before trying any exercise with a partner, make sure you and your partner are in good health. Seek form advice and exercise tips from your fitness trainer and follow the guidelines correctly.

When starting an exercise with a resistance band, always look for any tears or cracks and make sure the band is of high quality. It is wise to run your hand over the length of the strip and check for any type of damage. Never stretch the band more than 2.5 times its total length, as stretching it too much increases the chances of the band breaking.

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Elizabeth J. Harless