With your hand opposite the low pulley, grab the low pulley by the handle with your body frontal plane parallel to the actual pulley plane.

Press up cable handle over your head.

Slightly flex your elbow joint.

Retract scapula and direct reaction force tension into your core and the scapulothoracic joint, not the glenohumeral joint.

Place your free hand on the hip at the same side of the pulley or put the free hand on your sacrum or low back region with you elbow flexed.

Descend by squatting with knee flexion, hip flexion and anterior pelvic tilt.

While descending, laterally flex trunk toward the low pulley side.

Descend as far as you can maintain an anterior pelvic tilt and as long as there is no strain on the knees.

Rise from the squat position by extending knees and hips, moving into a neutral and almost posterior pelvic tilt while bringing the laterally-flexed trunk back to a neutral trunk position in the sagittal plane. A lot of driving motor force comes from the oblique abdominal muscles and the gluteal muscles. The arm with hand grip on the pulley handle remains overhead.

Repeat repetitions.

There are similar exercises recommended with the use of a kettlebell. A progression of this exercise could be using a kettlebell for advanced joint stability, especially at the glenohumeral joint. However, the pulley version offers a better vector for activation of oblique abdominal muscles and less downward compression (and associated risk of injury) on the shoulder joint or spinal column if proper technique is not performed.

For more advanced progressions, see Art of Strength by Anthony Diluglio at artofstrength.com
– some exercises are more advanced and involve technique that is difficult to learn without one-to-one instruction. Some exercises involve deep knee flexion and extreme range of motion action at the glenohumeral joint and may have higher risk of musculoskeletal injuries associated with their performance. In other words, Anthony DiLuglio is an excellent instructor, but some exercises are more advanced and therefore involve greater risk of injury —especially if not performed properly.

Search Anthony Diluglio on Amazon …

Normally-designed operation of the Cybex Torso Rotation machine has the
exerciser planting both feet on slightly toe-out platforms and sitting
on an adjustable height seat pan.

Advanced users can easily perform reps with weight resistance in the
150-190 LB maximum range. However, at higher resistance it often feels
like the opposite side (from direction toward concentric action of torso
rotation) is doing most of the work — ‘pushing’ the rotation as
opposite external oblique abdominal muscles are the primary movers.

But what if you say “I want to really focus on my internal oblique
abdominal muscles?” Advanced users with conditioned muscles, ligaments
and tendons might be ready to try a progressive modification of the
Cybex Torso Rotation machine.

The position described below may put more stress on the lower back, hip
joints, and sacroiliac joints; so proceed with caution and closely
monitor the stress you feel on these musculoskeletal regions. You might
start with a lighter resistance than the normal exercise. Also, the seat mount on the Cybex Torso Rotation machine occasionally fails either by broken parts or by slippage of the sawteeth that mount the seat to the machine. The modified position described below makes the user more vulnerable to a fall if the seat fails because it is more difficult to react with your feet and put your body in a stable position to prevent or attenuate a fall. Take extra care to make sure the seat is secure and stay ready to bail safely if the seat fails.

Now for the exercise action description:
Place both feet on the outermost foot platform of the Cybex Torso
Rotation machine. Feet can be placed parallel, but if your feet are
wide, you may want to place your feet in a tandem position.

Rotate toward the center the same way you would rotate the foot platorms
in the normal exercise. You will feel much more concentric action coming
from the same-side internal oblique muscles. You will also feel more
same-side action due to forces transmitted in force grounding action
along the gluteus medius, tensor fascia latae and possibly the vastus
lateralis.

Remember that it is always best to rotate the exercise only roughly to
the center position during each repetition for a set, and then readjust
the machine to rotate in the opposite direction for another set.

Standing cable shoulder internal rotation with trunk rotation toward the
hand that is holding the cable handle.

A standing shoulder shrug set with dumbbells starting with elbows

straight and humerus internally rotated. Gradually change rotation of

the humerus to externally rotated position with each rep. Each rep is

fixed at a progressive degree of external rotation

You can do many reps and return to an internal rotation position and go

external and internal several times. Good slow twitch/burn relaxation

sensation.

Exercise staging is an area for publishing new exercises as they are observed or created. Staging is an operational term for moving information, material, equipment, personnel or strategic items forward in proximity for preparation for use.

When a new exercise is recognized, noted or invented; Exercise-Reports.com will publish the new information in this column. The information may be in raw or incomplete form.

The ABENCH: (now owned by Precor) has the capability to add heavy
resistance such as 30 pounds on a post lever that is positioned beyond
the head. Often people have smooth concentric action during flexion of
the abdominal muscles and trunk, but do not have smooth eccentric action
during the return to the starting position. The smooth/unsmooth reps
happen for the entire set.

Extra care to carry smooth eccentric action corrects the jerkiness,
which can be helped with greater awareness of breath control in
coordination with both concentric and eccentric action.

It is possible that the ability to perform both actions smoothly would
help with greater core stability in activities of daily living and
sports-related activities..

— mb

This exercise is not recemmended for people with little experience with

weightlifting or gymnastics. Inspired by a male gymnast who can do

pushups without his feet on the floor.

Spotter recommended. Carefully select a weight on the Chin/Dip Assist

Machine … For me 100 LBS at body weight 190 LBS. Remember the more

weight on the Chin/Dip machine, the more assistance from the machine –

easier resistance.

Select a weight resistance level, while standing on support pad. Kneel

down to support pad and carefully extend upper body out to the floor

away from weight stack – first knees in contact with pad, then shins,

then top of feet. Extend out to pushup position. If the right weight is

selected, you will be able to gradually let the Chin/Dip padded support

platform raise your feet so that your feet-to-head angle is declined

toward your head.

Next perform carefully balanced pushups with your core stabilized. Your

shoulders and core get much more work than a regular pushup. If the

weight selected is too heavy, the Chin/Dip machine will carry your feet

upward fast and you will not be able to move downward for another rep.

If the weight is too light, you will not move a single rep upward from

the floor.

A spotter is helpful to prevent you from rising too fast. A spotter is

also helpful to protect you from neighboring weightlifters and passerbys

who are not accustomed to this variation of use of the machine who could

accidentally drop a weight on you or step on you.

– mb

Using the Precor Ab Flexion machine with body supine, hand on handles

and feet anchored in foot locks: heavy reisistance at 30 to 35 lbs and

fast short arc repetitions of about 10 to 15 degrees.

Care taken to avoid neck compression and cheating with forward head

action or cervical flexion.

Short arc ab flexion is supposed to be a primary action of rectus

abdominis; however, lower obliques near iliac crests seem to be sore

from this exercise.

– mb

Sitting or standing, put some pressure on one foot to massage the bottom

of your foot with a golf ball that is rolling on the floor.

Reports of increased hamstring and calf flexibility following this form

of SMR.

(From a hockey trainer)

– mb

The location of your foot plant on the pedal of the Cybex Rotary Calf

changes the recruitment of the plantar flexion muscles. Forefoot plant

effects more effort from the medial head of the gastrocnemius and the

more proximal areas of the plantar flexor muscles. A more midfoot plant

effects the more lateral and more distal areas of the plantar flexor

muscles.

Also, the midfoot plant allows a heavier load to be lifted as there is a

mechanical advantage with the resistance lever shortened. The Rotary

Calf Machine exercises the ankle in 1st-Class Lever mode, unlike a

Standing Calf Raise, which exercises the ankle in 2nd-Class lever mode.

In the Rotary Calf Machine (1st-Class Lever), the fulcrum is the the

ankle joint, the resistance lever extends from ankle joint to the

midfoot or forefoot/ball of foot, and the force lever extends from the

ankle joint to the heel insertion attachment of the Achilles Tendon.

In the Standing Calf Raise (2nd-Class Lever), the fulcrum is the the

ball of the foot, the resistance lever extends from the ball of the foot

to the ankle joint holding the weight of the body,, and the force lever

extends from the ball of the foot to the heel insertion attachment of

the Achilles Tendon.

– mb