04 Aug Lunge Position Cable Rotations Performance Exercise
The ability of the athlete to maintain stabilization of the lumbo-pelvic-hip complex while generating rotary movement patterns with the hips and shoulders is imperative. The majority of rotary sports require the athlete to generate speed in a transverse plane. In order to complete this requirement efficiently, the athlete must have adequate levels of mobility in the hips, thoracic spine, and shoulders. In addition, it is necessary for the athlete to organize the spine and maintain stability in the lumbo-pelvic-hip complex.
An athlete who has the ability to organize the spine, maintain static stabilization of the core, and encompasses high levels of mobility in the thoracic spine and hips can integrate challenging exercises where rotational patterns and stabilization occur concurrently within the training modality. These types of exercises challenge the neuromuscular system and continue to create positive adaptations within the kinetic chain.
Improves Your: Segmental stabilization capacities of the lumbo-pelvic-hip complex
Target Area: Internal Obliques, External Obliques, Rectus Abdominis, Transverse Abdominus
Why It’s Important: The rotary athlete generates speed in a transverse plane movement pattern. In order to generate maximum speed, limit the potential for injury, and create efficiency within the kinetic chain stabilization and mobility are necessary. Mobility is required in the hips, thoracic spine, and shoulder complex whereas stabilization is needed in the lumbo-pelvic-hip complex. During competition these aforementioned physical components must be integrated and working seamlessly.
The Common Problem: The athlete will be unable to organize the spine and maintain stabilization of the lumbo-pelvic-hip complex during transverse plane movement patterns. This results in lower power outputs, lower levels of efficiency within the kinetic chain, and increased potential for injury.
The Solution: The development of mobility with the hips, thoracic spine, shoulder complex, and increasing the stabilization capacities of the lumbo-pelvic-hip complex.
Lunge Position Cable Rotations
Set Up:
- Grasp cable handle with right hand at shoulder height
- Step away 2-4 feet away from the cable column
- Place the lower body in a lunge position with the left foot forward
- Slowly lower your body into a lunge position and elevate both arms to shoulder height
- Extend both arms straight
Action:
- Pull the right hands toward the right shoulder creating rotation in the upper torso
- Continue to pull until the right hand is next to the shoulders while extending the left arm straight
- Return to the starting position and repeat the pull of the right hand while maintaining your lunge position
- Perform 10-15 repetitions and repeat the exercise with the right foot forward in a lunge position and pulling with the left hand
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 12 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. 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 renowned Titleist Performance Institute.