#Back cable pullover how to#
#Back cable pullover manual#

The LOP is an anti-extension exercise, which means it challenges primarily the anterior abdominals to resist spinal extension.ĭuring this exercise, the spine and pelvis collectively become a fulcrum and our arms and legs become levers. It may seem intuitive that decreasing or increasing the resistance would make this exercise easier or harder to perform, however how changing the range of motion affects the difficulty of the exercise may be less intuitive. Squeeze the abs for a count, and slowly return to the start position.Īs with any exercise worth writing about, it must have the ability to be modified to better meet individual needs such as level of experience, pain, personal preference, etc. Maintaining the pelvic tilt, bracing the core, and keeping the arms straight, pull the rope down toward your knees. Reach overhead and grab the rope or band. Bend the knees and perform a posterior pelvic tilt by pressing the small of your back down into the floor. To perform the LOP, lie on your back in front of a low cable station or a low anchored resistance band.

#Back cable pullover how to#

It is imperative that you understand how to perform a pelvic tilt and properly brace the core…the entire exercise depends on it.įor more on this, check out my videos right here and here (these are from the archives, so bear with me…but the content is still relevant!). To engage the deep abdominals, tighten up the midsection as if putting on a tight belt after Thanksgiving dinner or walking into a cold pool as the water drifts up to your navel.” To engage the pelvic floor, pull up as if holding in gas or urine. To engage the diaphragm, take a breath in through the nose and brace.

“From the top down, we have the diaphragm, from the bottom up we have the pelvic floor, and around the sides we have the deep abdominals that surround the midsection like a corset.

How To Do Itīefore we dive into how to perform the LOP, let’s have a quick review on what it means to “brace the core:” Other than the Total Gym variation, I have not seen it anywhere else.

#Back cable pullover manual#

I think I invented this exercise, however Chuck Norris and Total Gym do have a variation of it in their manual and let’s be honest, I do not want to get on the bad side of a man who once challenged Lance Armstrong to a “Who has more testicles” contest and won by five. Today I’d like to share with you an exercise that I call the lying overhead pullover (LOP) (see the video link at the end of this article). The point here is that “functional” is different for everyone and if the goal is simply to progressively load and train the abdominals, don’t fear the floor. If you’re a baseball player (check out Mike Reinold and Eric Cressey, if you haven’t done so already), “functional” core strengthening may include plyometric twists, anti-rotation movements, quick accelerations and directional changes, etc. If you’re a weight lifter or powerlifter, “functional” core strengthening may include tempo reps, pause reps with postural bracing, breathing drills under sub-maximal loads, etc. This means that “functional” will be different for everyone. In order to have functional carryover to the task at hand, the training must be specific to the activity (more on this below). Whether or not something is “functional” really depends on the individual and his/her goals (is a standard plank really “functional?”). While this may have some truth to it, I don’t mind training the abs and core on the ground. There seems to be a slight stigma surrounding training the abs and core while lying down because, as some say, there are “better” and more “functional” ways to train. “A strong core? No thanks, not interested.” “I hope I get placed in Ravenclaw or Hufflepuff…please, Ravenclaw or Hufflepuff…”

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