Cable Lift
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Obliques
Secondary muscle groups
Gluteus Maximus, Deltoids, Erector Spinae
Movement pattern
Diagonal Trunk Rotation
Training goal
Power
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Tennis
Overview
Purpose. Train rotation and extension together in a diagonal pattern.
How it fits the system. A beginner-level diagonal trunk rotation entry in the Functional Training section, programmed to develop power. Related work in the library: Cable Woodchop and Landmine Rotation.
Primary muscles
Obliques
Secondary muscles
Gluteus Maximus, Deltoids, Erector Spinae
Movement pattern
Diagonal Trunk Rotation
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Set a cable at the lowest position and stand side on in a wide stance.
- Take the handle with both hands beside the outside hip.
- Brace the trunk and keep the arms fairly straight.
- Drive the handle up and across towards the opposite shoulder.
- Let the back foot pivot and the hips rotate.
- Return under control and repeat, then change sides.
Coaching Cues
- Drive from the hips upwards.
- Keep the arms long throughout.
- Finish tall with the ribs down.
Common Mistakes
- Leaning back at the finish.
- Twisting at the lower back only.
- Using the arms to lift the handle.
Progressions & Regressions
Progressions
Add load or increase speed.
Regressions
Reduce load and range.
When to Use It
When to use
As rotational and anti-rotational accessory work.
When not to use
With current lower-back symptoms.
Programming
3 sets of 10 to 12 reps per side.
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