Happy Wednesday! We’ve spoken before about rotation and how it should come from the proper places. Well, there’s more about that coming at you in today’s Move of the Week. Enjoy!
THE MOVE: Standing Low-to-High Cable Lift
MOVEMENT PATTERN AND MUSCLES WORKED: Corrective/core; abs, obliques.
WHY DO IT: Today’s move falls right in line with the half-kneeling anti-rotation pull that we featured recently. There’s an element of rotation in this exercise, and we want to make sure that we’re doing it well.
As our good friend Quinn Henoch writes about here (3 Reasons Why the Half-kneeling Position Improves Training), chops and lifts are ageless classics in the training world. Diagonal patterns, which involve movement from one side of the body to the other in a up or down fashion, are uber-important. This includes move such as the low-to-high lift featured today, and even some elements of the Turkish Get-up.
The half-kneeling anti-rotation pull teaches us how to resist rotation; today’s move teaches us how to facilitate it. Once again, rotation should occur in the thoracic spine while the lumbar spine stays neutral.
Today, we are syncing up this rotation in the torso with the rest of a body, similar to a baseball player swinging a bat or a boxer throwing a left hook. Like both of these, the low-to-high lift should be a fluid and coordinated movement. Done correctly, this move will build power and proper rotation.
HOW TO DO IT: Set up a rope attachment at the lowest setting of a a cable column, and start by pulling out the rope a little bit to remove the slack in the cable. The rope should be off to your side around the hip area.
Bend your knees into an athletic stance, and pull the rope from your inside hip to your opposite shoulder, reaching fully in that diagonal direction. As you can see in the video, Dan pulls the rope from his left hip to his right shoulder (and beyond). Think about doing this with your core braced, in order to prevent unnecessary rotation at the lumbar spine.
You should turn your hips and your body during this motion. During this move, think about punching the ceiling. Slowly reverse the motion and repeat. In order to build movement quality, speed, and power, the weight shouldn’t be super heavy. This is not a high-threshold strength exercise.
To incorporate this into your workout, I’d recommend using this at the beginning or end for 2-3 sets of 10-12 reps. It also fits very well as the supplemental exercise in a superset. This exercise is more about doing it right, so make sure you keep the form crisp. Try this out and be sure to let us know what you think on Twitter or Instagram @halevylife !
by Jeremy Lau
Jeremy Lau is a Senior Staff Coach at Halevy Life.
Jeremy graduated cum laude from Rensselaer Polytechnic Institute with a BSc. in Biomedical Engineering and is currently pursuing his M.Ed. in Exercise Physiology at Columbia University. In addition to his academic accolades, Jeremy is a Certified Strength & Conditioning Specialist (CSCS).
Prior to joining the team at Halevy Life, Jeremy completed a coaching internship at Cressey Sports Performance, where he coached both amateur and professional athletes, among whom were many professional MLB baseball players.
As an athlete, Jeremy has played baseball competitively for most of his life.