In many sports like golf and racket games, the ability to rotate through your swing is key to more power. The motion of swinging through is a result of strong and flexible muscles in the core, back, hips, shoulders, and legs.
We are fortunate at TMCC as there is a unique exercise machine called the Cable Cross (Pic 1) that can easily help us build the strength in those parts of our bodies through proper rotational exercises.
Bharatt Lamsall, our TMCC Fitness Instructor offers us three exercises that are easy to do on the Cable Cross machine.
Cable Wood Chop Low-to-High
Start with the handle of the cable in the lowest position. Align your feet so that both hands are to your side when holding the cable handle (Pic 2). Using your core, hips, back and legs, pull the cable diagonally upwards as high as your hands can go, while keeping the arm straight (Pic 2a). Slowly return the cable back to the start position. Do 8 – 10 reps for 3 sets, on each side.
Cable Wood Chop High-to-Low
Position the handle of the cable to the highest position. Hold the handle with both hands positioned to the side of your body (Pic 3). Using your core, hips, back, and with legs firmly planted on the ground, pull the handle down diagonally to the other side of your body, finishing as low as you can go while keeping your arms and back straight (Pic 3a). Slowly return the handle to the start position. Do 8 – 10 reps for 3 sets, on each side.
In both the above exercises, focus on keeping the arms and back straight, and using the core to perform the movement. Start with lighter weights to get a feel of the correct movement, and then progress from there.
Single-arm Cable Wood Chop High-to-Low
This is a variation of the two-arm version but only uses one arm. Hold the handle of the cable with one arm with your body in a similar start position to the Cable Wood Chop High-to-Low. Align your other arm parallel to the one holding the handle (Pic 4). Using the arm holding the handle, pull the cable across your chest till the hand reaches your armpit. Keep the other hand pointing upwards in the original position (Pic 4a). Slowly return the cable to the start position. Do 8 – 10 reps for 3 sets, on each side.
