Rotation pulley horizontal

Purpose of the exercise

Aims to strengthen oblique abdominal muscles and improve rotational strength and trunk coordination. Supports transfer of strength between lower and upper body. Relevant exercise for athletes performing a lot of rotational movements.

Supplies

• Cable station/pulley

• Handle

• Flat surface

Starting position

1. Adjust the pulley to chest height

2. Stand sideways relative to the cable station

3. Hold the handle with both hands

4. Feet shoulder-width apart

5. Knees slightly bent

6. Core tightened

7. Pelvis neutral

Implementation

1. Start with the hull slightly turned in towards the cable station

2. Pull the cable controlled horizontally to the other side

3. Rotate the torso in the movement

4. Keep arms slightly bent

5. Actively tighten the trunk muscles in the end position

6. Return to the starting position in a controlled way

7. Maintain tension throughout movement

8. Change of sides after completion

Points of interest

✓ Move controlled from the trunk
✓ Keep core continuously tightened
✓ Knees slightly bent and stable
✓ Avoid excessive lower back rotation
✓ Exhale during rotation

✗ Only pulling with the arms
✗ Using too heavy a weight
✗ Letting pelvis rotate uncontrollably
✗ Jerky implementation
✗ Ignoring pain in back or shoulder

When this exercise?

The horizontal rotation pulley is used to improve rotational strength and trunk control, especially in athletes who perform a lot of rotational movements such as in tennis, golf or throwing sports. The exercise helps develop power transfer between lower and upper body.

Within rehabilitation, this exercise can be used when controlled rotation is allowed again and sufficient basic stability is present. The adjustable resistance makes it easy to dose the load. Application, load and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to individual load capacity, complaints and recovery status.