The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight Cable Rotational Chops, an exercise that builds core power.
Who’s Doing It
- Brek Shea, FC Dallas midfielder
- Increases core rotational strength
Sports Performance Benefits
Many sports skills—such as throwing a ball, swinging a racquet and kicking a ball—require core rotation. As your core rotators get stronger, you’ll be able to more effectively transfer force between your upper and lower body, and ultimately throw faster or kick harder.
Building core rotational strength also improves your ability to withstand contact. When getting tackled or battling for a rebound, you rarely get hit straight on. Instead, you most often get hit away from the center of your body, causing your torso to rotate. Increased strength in the critical core muscles stabilizes your spine, allowing you to stay strong despite your opponents’ efforts to knock you down or off the ball.
Cable Rotational Chops Hold How To
- Adjust cable machine to top position
- Assume athletic stance with cable machine to left
- Hold rope attachment at left shoulder
- Explosively rotate trunk, driving rope attachment to right hip
- Slowly rotate to start position
- Repeat for specified reps
- Perform set on opposite side
Sets/Reps: 3×8-10 each side
- Use light weight that allows full control
- Rotate explosively, return to start with control
- Drive elbows through rotation; extend arms at finish