Cable Press Out Performance Exercises

04 Sep Cable Press Out Performance Exercises

The overhead throwing and striking athlete in baseball, golf, tennis, volleyball, ice hockey, and volleyball must recognize the importance of developing the stabilization capacities of the lumbo-pelvic-hip complex. Recognize the L-P-H Complex commonly referred to as the core is extremely important relative to the athlete maintaining postural positioning, the execute of efficient movement patterns, limit pattern overloads, and the generation of rotational power.

One component in the development of the core musculature is the ability to resist rotation commonly referenced as anti-rotational capacities. Recognize in athletic actions where rotational movement patterns occur it is necessary for segments of the kinetic chain to resist rotation as other segments of the chain rotate. For example, during the golf swing the development of an X-Factor requires rotation of the hips, rotation of the shoulders, and anti-rotation of the lumbar region. This rotation/anti-rotation combination is what creates an X-Factor stretch adding to the power generation in the swing. This example can be transferred to the pitching motion where foot strike initiates the translation of ground reaction forces through the pitcher’s kinetic chain, begins rotation of the hips, though the lumbar region will remain stable allowing for these forces to efficiently translate to the upper body.

The point to recognize from the above examples is developing the anti-rotational capacities of the core for the overhead throwing and striking athlete is integral. The process by which the anti-rotational capacities of the core are developed is via exercise where external forces are placed upon the kinetic chain requiring the L-P-H complex to resist rotation. An excellent exercise to begin this process is the Cable Press Out. This exercise can be executed with a cable machine or elastic tubing.

Improves Your: Anti-rotational capacities of the core

Why It’s Important: The ability to maintain postural positioning, execution of efficient movement patterns, and the generation of torque requires the L-P-H complex to resist outside rotational forces.

The Common Problem: The overhead throwing or striking athlete lacks the stabilization capacities to resist rotation of the L-P-H during complex athletic actions thus resulting in poor postural positioning, inefficient movement patterns, less than optimal power production, and an increased potential for injury.

The Solution: Implementation of anti-rotational exercises within the athlete’s strength and conditioning program.

Cable Press Out

Set Up:

  • Grasp the handle of a cable or tubing with both hands at chest height
  • Position the feet perpendicular to the cable column and step 2-4 feet away from the column
  • Separate the feet slightly wider than shoulder width, square the hips, and shoulders so that they are perpendicular to the cable column attachment
  • Bend the elbows and position the hands directly in front of your sternum



  • Press the hands directly outward from your sternum, do not allow the hips or shoulders to rotate during the pressing motion
  • Continue to press the hands outward until the arms are straight
  • Pause briefly   and return to the starting position of the exercise
  • Repeat for 10-15 repetitions and repeat in the opposite direction


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.