Cable Explosive Twist Low to High | SFS Exercise Library

Elevate your core workout with the Cable Explosive Twist (Low to High)! This dynamic exercise targets your obliques and enhances rotational power, crucial for sports performance and functional fitness. By utilizing the pulley set at the bottom and a handle attachment, you'll engage multiple muscle groups in a powerful, explosive movement that promotes core stability and strength.
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.
In one explosive motion, exhale sharply as you rotate your torso and pull the handle diagonally across your body and up towards the opposite shoulder. Use your core muscles to generate power and speed throughout the movement.
Extend your arms fully at the end of the twist, allowing your hips and feet to pivot naturally to accommodate the rotational movement.
Inhale as you slowly reverse the motion, bringing the handle back down under control to the starting position near your hip. Maintain stability and control throughout the movement.
Complete the desired number of repetitions on one side before switching to perform the exercise on the opposite side.
Keep your chest up, shoulders relaxed, and core engaged throughout the exercise. Focus on explosiveness and speed during the twisting motion while maintaining proper form to prevent injury. Aim for 3-4 sets of 8-12 repetitions per side, adjusting the weight to challenge yourself while maintaining good form and control.