Wide Stance Cable Anti-Rotation Overview
The wide stance cable anti-rotation is a variation of the wood chop and an exercise used to strengthen the muscles of the core.
The wide stance cable anti-rotation exercise challenges the core to stabilize the spine as you move the weight through the exercise’s range of motion.
Wide Stance Cable Anti-Rotation Instructions
- Assume an athletic position with your feet much wider than shoulder width and attach a rope to a cable stack at chest height.
- Keep the arms locked out and rotate at the shoulders to bring the rope across your body.
- Slowly return to the starting position and repeat for the desired number of repetitions on both sides.
Wide Stance Cable Anti-Rotation Tips
- The goal is to keep your hips/pelvis as stationary as possible. If you have trouble with rotation at the pelvis or lumbar spine then consider widening the feet and slowly progressing to shorten your stance over time as you gain the requisite motor control.
- All rotation should primarily come through the upper back and not through the lumbar spine. If you’re finding that there is some rotation and/or pain through the SI joint then you may need to regress to a half kneeling or tall kneeling exercise variation.
- Exhale as you rotate and don’t feel the need to over rotate. The exercise is complete once the upper back has fully rotated, you don’t need the arms to complete a 180.
- Control the eccentric with your core, don’t just let the arms drop back to the starting position.