Cable Rotational Twist Low to High | SFS Exercise Library

Master the Cable Rotational Twist (Low to High) for enhanced core strength and stability! This exercise focuses on rotational movements from a low to high position, effectively engaging your obliques, shoulders, and hips. By utilizing the pulley set at the bottom and a handle attachment, you'll experience a smooth and controlled twist that targets multiple muscle groups, aiding in functional fitness and athletic performance.
Instructions:
Adjust the cable pulley to the lowest position. Stand sideways to the machine with your feet shoulder-width apart. Hold the handle with both hands, palms facing inward, and position it near your hip.
Begin with your torso rotated away from the machine, arms extended and slightly bent, holding the handle near your hip on the side furthest from the machine.
Exhale as you rotate your torso and pull the handle diagonally across your body and up towards the opposite shoulder in a controlled twisting motion. Keep your core engaged throughout the movement.
Extend your arms fully as you reach the end of the movement, pivoting your hips and allowing your feet to rotate naturally to accommodate the twist.
Hold the end position briefly, focusing on squeezing your obliques and feeling the contraction in your core muscles.
Inhale as you slowly reverse the motion, controlling the handle back down to the starting position near your hip. Maintain control throughout to maximize muscle engagement.
Complete the desired number of repetitions on one side before switching to perform the exercise on the opposite side.
Keep your chest up and shoulders relaxed throughout the movement. Avoid using momentum; instead, concentrate on the rotational movement originating from your core. Aim for 3-4 sets of 12-15 repetitions per side, adjusting the weight to challenge yourself while maintaining proper form.