Anti-Rotation Hold

Exercise Machine / Intermediate

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Equipment Needed

Cable Machine

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#780
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#659
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How to do Anti-Rotation Hold:

Step 1: For this exercise you can use a cable weighted machine OR a resistance band w/ adequate tension. If you don't have either of these, hold a basketball in front of your chest with straight arms and have a partner push the basketball while you push against their force.
Step 2: If using a cable weighted machine choose a weight that will challenge you. Interlock your fingers over the cable attachment handle and hold DIRECTLY in front of your chest. The cable or band will pull you laterally but you need to contract your core to keep your hands in front of your chest.
Step 3: Squeeze your glutes and core to maintain position on this exercise. You should feel your obliques working to resist the pull of the cable or band.
Step 4: Hold for 20 seconds on one side, then switch and face the other way for another 20 seconds. This completes your first set. Rest for 20 seconds and move on to the next exercise (Bird Dog).

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Details

anti-rotation hold is a exercise machine exercise that primarily targets the shoulders and to a lesser degree also targets the biceps, chest, forearms and middle back ...more

anti-rotation hold is a exercise machine exercise that primarily targets the shoulders and to a lesser degree also targets the biceps, chest, forearms and middle back.

The only anti-rotation hold equipment that you really need is the following: cable machine. There are however many different anti-rotation hold variations that you can try out that may require different types of anti-rotation hold equipment or may even require no equipment at all.

Learning proper anti-rotation hold form is easy with the step by step anti-rotation hold instructions, anti-rotation hold tips, and the instructional anti-rotation hold technique video on this page. anti-rotation hold is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the anti-rotation hold video, learn how to do the anti-rotation hold, and then be sure and browse through the anti-rotation hold workouts on our workout plans page!