SINGLE ARM CABLE CROSSOVER HOW TO
SINGLE ARM CABLE CROSSOVER FULL

Neither are squats, done the way that most lifters do them, which is only a quarter or half the way down.

Deadlifts are not very challenging for hip stability, as the deadlift is a simple bilateral hip hinge pattern. For this reason trunk rotation and the prevention of trunk rotation are carried out by a blend between all the core muscles.įurthermore, many people consider the hips to be part of the core. However, no core muscles have primary vectors designed to resist trunk rotation. The erector spinae are best suited for preventing trunk flexion and producing trunk extension the rectus abdominis is best suited for preventing trunk extension and producing trunk flexion and the obliques are best suited for preventing and producing trunk lateral flexion. I often hear coaches stating that 'squats and deadlifts build core strength like nothing else out there.' Squats and deadlifts indeed hammer the erectors hard, but core strength is vector-specific. Stability is Vector Specific – Squats and Deadlifts Don't Cut it These lifts are the most popular strength training exercises for great reason - they work!īut if you only do these lifts, problems are bound to arise because you won't possess optimal levels of rotational strength and stability due to the fact that these lifts don't present sufficient rotary challenges for the core. For this reason, performing the big basic bilateral sagittal plane lifts such as squats, deadlifts, bench press, and chin-ups are paramount. Now I'll be the first to admit that I don't like doing wimpy stuff. It will prevent certain joints form incurring torsional stresses, which can wreak havoc on soft tissue and lead to pain or injury.It will increase eccentric, isometric, and concentric rotary power which is needed in sprinting, throwing, swinging, kicking, and striking.It will assist in transmitting rotational forces efficiently, thereby eliminating energy leaks that slow you down.

The Benefits of Increased StabilityĪ body in balance is a body that will stand the test of time, and many lifters display imbalances by showing disproportionately low levels of rotary stability in comparison to axial stability. I'm pretty sure you could fire a canon out of a canoe, but the canoe would be destroyed and the cannonball wouldn't be propelled with as much accuracy or explosiveness.

SINGLE ARM CABLE CROSSOVER FULL

This is why full range single leg quad dominant and hip dominant movement patterns should be considered rotary stability exercises – they challenge the body's ability to remain stable under dynamic hip flexion and extension.Ī common analogy used in strength & conditioning is that you can't fire a canon out of a canoe. However, as people squat down on one leg and sink deeper into hip flexion (think single leg box squat or pistol squat), issues with hip rotary stability tend to rear their ugly heads. Standing on one leg isn't problematic for most people as the task isn't very challenging for the hip rotary stability mechanism. If the hip stabilizers are weak or don't fire in synchronicity, the prime movers (quads, glute max, hamstrings) won't receive an adequate training stimulus until the hip stabilizers (adductors, glute med and min, TFL, upper glute max, hip rotators, etc.) are sufficiently strong and coordinated. Initially, most beginners possess the leg strength necessary to perform a Bulgarian split squat, however they often lack hip stability in the frontal (side to side) and transverse (rotary) planes. Technically, all of the body's major joints require stability to resist torsion, but the major players are definitely the hips and spine. Rotary stability is the body's ability to resist undesired movement in the axial twist axis. Single Leg Work is Rotary Stability Workĭepending on your preconceived definition of what rotary stability entails, you might be wondering what Bulgarian split squats have to do with rotary stability. This meathead was lacking rotary stability, and it's no surprise that he was continuously on the disabled list or training through nagging hamstring, groin, and low back injuries.

SINGLE ARM CABLE CROSSOVER HOW TO

When I showed him how to perform Pallof presses, he was shakin' like Shakira. Case in point, at the last commercial gym I trained at, there was a lifter who could good morning 400 lbs., yet couldn't perform a single bodyweight Bulgarian split squat. I've known plenty of bilateral badasses who were simultaneously unilateral eunuchs.

Well, Jell-O core, you should care about your rotary stability. Hell, chances are you can't even define rotary stability. I know, I know, chances are you don't give a rat's patootie about rotary stability.

Single arm cable crossover