Exercise of the Week: Lateral Core Hold With T

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Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Lateral Core Hold With T, an exercise that improves core strength and shoulder stability.

Who's Doing It

  • Gordon Beckham, Chicago White Sox 2B

Muscular Benefits

  • Increases overall core strength and stability
  • Improves shoulder stability

Sports Performance Benefits

  • Forces the core to stabilize while resisting force from the arm, similar to when throwing or swinging
  • Helps you stay balanced during movement, increasing your hitting power and throwing accuracy
  • Reduces the risk of shoulder injury by improving the connection of the arm to the body

Lateral Core Hold With T How-To

  • Assume Side Plank position facing cable machine
  • Grasp cable handle with top arm extended in front
  • Retract shoulder blades and pull top arm toward ceiling to form a T
  • Slowly lower arm to start position; repeat for specified reps

Sets/Reps: 3x8-12 each side

Coaching Points

  • Ensure cable has tension throughout exercise
  • Keep top arm straight
  • Do not allow hips to sink

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.


Photo Credit: Getty Images // Thinkstock

Topics: CORE | EXERCISE OF THE WEEK | EXERCISES | POWER | EXERCISE | SPORTS | INJURY | SPORTS PERFORMANCE | STABILIZE | CABLE MACHINE | CHICAGO WHITE SOX