Exercise 9: Rotational Chop with Cable
What to do: 3 sets x 8 reps for each side. Rest 45–120 seconds between sets.
How to do it: Stand with your right side facing the cable machine. Grab the cable with two hands and pull it down towards your hips. In one fluid motion, turn your hips and shoulders from the cable side to the direction away from the machine. Pull the handle towards your chest, then push the rope down and away from you, finishing near your hips. Return to starting position and repeat for amount of reps, then switch sides.
What it does: This is a rotational exercise that works your abs, core, shoulders, and hips, adding flexibility, stability, and mobility to those areas. This is another key area for pitchers, because rotation is “key to the transfer of energy.” The increased flexibility is also important in decreasing the risk of injuries.
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