Cable (or Band) lifts
Trunk Conditioning Strength & Stiffness - Cable/Band
Develop rotational trunk strength
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.
3 x 8–12 repetitions each side (2–3min recovery)
Take a wider stance to increase stability
Use a lighter load