Week 116: Lifts in Half Kneeling with Resistance Cable
- Keep It Moving PT & Wellness
- 21 hours ago
- 2 min read
It's November, which means we're gearing up for the holiday madness! So this month's theme is Holiday Prep! Which means core stability and rotational heavy drills to ensure you don't throw your back out with all that loading & unloading of the oven!
Exercise: Lifts in Half Kneeling with Resistance Cable
Purpose: To challenge the core in a rotational plane throughout a partially dynamic movement in a half kneeling position that also challenges balance
Who It's For: The aspiring chef, the home cook, the one who hates cooking but contributes by doing the dishes!
Why We Love It: Sh*t can get heavy and learning how you move when you're cooking and cleaning will ensure a reduction in pain when the freeloaders leave your house.
Procedure:
Get in the half kneeling position with your ribcage stacked over your pelvis and your back toes dug into the ground. Kneel on something soft to avoid knee pain if need be.
Grab a resistance cable or band with both hands
Following your hands with your eyes, bring the cable resistance to your belly while simultaneously rotating your trunk and exhaling.
In the same diagonal motion, push the resistance band up over the opposite shoulder while straightening your elbows, continuing to follow your hands with your eyes
Reverse the motion by bringing your hands back to your belly button, and then down towards the opposite hip
Maintain good control, keeping your spine stacked and core engaged throughout the entire motion.
Repeat 6-8 times on the same side
Repeat 6-8 times on the other side
Too hard? Try this similar but slightly regressed rotational drill: Chop in Half Kneeling with Dumbbell
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Suite 207
Burlington, MA 01803
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