Cable (or Band) lifts

Trunk Conditioning Strength & Stiffness - Cable/Band

Cable Lifts



Aim:

  • Develop rotational trunk strength

Technique:

  • Set the cable column to its lowest position. Kneel down next to the handle so that your left side faces the weight stack.

  • Grasp a handle or rope with both hands and kneel in a staggered position side-on to the column

  • Brace your core and take the tension in the weight stack by pulling the cable across slightly, holding it at arm's length in front of your hips.

  • Your shoulders should be turned toward the cable machine.

  • In one movement, pull the cable past your right shoulder as you simultaneously rotate your torso to the right.

  • Reverse the movement to return to the starting position.

  • Keep your torso upright for the entire movement.

  • Complete the prescribed number of reps to your right side, then do the same number with your right side facing the stack, rotating to your left.

Prescription:

  • 3 x 8–12 repetitions each side (2–3min recovery)

Regressions:

  • Take a wider stance to increase stability

  • Use a lighter load

Progressions:

  • Increase load