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Saturday
Nov192016

Robyn's Exercise of the Week (November 19)

Need to work on stability for your golf swing or baseball or strengthen your core/obliques/abs?  Try the Transverse Chop!  The spine is most protected when we keep a neutral (S curve) spine and keep our shoulders in line with our hips.  


Transverse Chop with Cable

This is a great exercise for core rotational stability. It works in the transverse plane of movement which translates into our everyday functional activities. With proper technique it also works the obliques, glutes and shoulder stability muscles.

Start with the cable machine at about waist level. Facing the machine, hold the cable with tension on it. It is important to be able to maintain neutral spine (keeping your shoulders back and transverse abdominis engaged). Use your core and shoulders to pull the cable across the front of your body. Transfer your weight to your outside foot and continue pulling the cable, pushing it away from your body to the final position. Remember to pivot your feet and allow your back heel to come up to avoid rotation through your low back.


Complete 10-12 repetitions on BOTH sides.


Important points of this exercise:
- Maintaining neutral spine throughout the entire movement
- Do not round shoulders while pulling the cable or pushing it to the final position
- Pivot your feet and transfer weight from your inside foot to the outside foot (feet should not stay planted!)

To make it easier - try birddogs

To make it harder - try from different angles on a diagonal

 

 

 

 

 

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    Robyn's Exercise of the Week (November 19) - Blog - Heart Strong Fitness, Campbell River, BC
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    Robyn's Exercise of the Week (November 19) - Blog - Heart Strong Fitness, Campbell River, BC
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    Robyn's Exercise of the Week (November 19) - Blog - Heart Strong Fitness, Campbell River, BC
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    Robyn's Exercise of the Week (November 19) - Blog - Heart Strong Fitness, Campbell River, BC
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    Robyn's Exercise of the Week (November 19) - Blog - Heart Strong Fitness, Campbell River, BC
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    Robyn's Exercise of the Week (November 19) - Blog - Heart Strong Fitness, Campbell River, BC
  • Response
    Robyn's Exercise of the Week (November 19) - Blog - Heart Strong Fitness, Campbell River, BC
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    Robyn's Exercise of the Week (November 19) - Blog - Heart Strong Fitness, Campbell River, BC
  • Response
    Robyn's Exercise of the Week (November 19) - Blog - Heart Strong Fitness, Campbell River, BC
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    Robyn's Exercise of the Week (November
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    Robyn's Exercise of the Week (November

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