This exercise is great for the core because you are on an unstable surface. Holding a half or full squat will help activate your lower body muscle groups, so the deeper you choose to squat, the more challenging the exercise will be because you will recruit more muscles. You will also increase reaction time due to reactivity of the springs. As you pull the cable handle, you will get more activation in your core, the obliques, abs, and lower back muscles. Once you extend that weight out, you will initiate posterior shoulder muscles, upper back, and scapula-thoracic region.
1. Holding cable handle at shoulder height, with your left hand, step onto StrongBoard Balance so that both your feet are resting against the platform handles.
2. Keep your chest up and shoulders in your back pockets.
3. Hold yourself in a static half squat and swing the cable handle out in front of your chest.
4. Look straight ahead and pull the cable across your body to your left side, keeping your arm extended. Be sure to open your chest and engage your posterior shoulder and upper back muscles.
5. Maintain a fixed elbow position as you bring the cable handle back to starting position, in front of chest.
6. Repeat for desired amount of repetitions.
7. Repeat steps 1-6.
Tips: Avoid straightening your arm completely during movement. Keep the working arm slightly bent the entire time. Avoid lifting too heavy too soon. The shoulder is the most moveable joint in the body. However, it is also an unstable joint because of the range of motion allowed. Do not compromise form with weight. For more of a challenge, you can put yourself into a deeper static squat, you can add dynamic squats, and/or you can also just slow tempo down. Muscle, not momentum. Try to keep StrongBoard’s platform level, or close to level, at all points of the pull.
