You are here

Swiss-Ball Cable Rotation

Add this move to your workout to build major-league swinging power

Don’t just participate in your summer league—dominate it! To build a power home run swing, Dana Cavalea, head strength coach for the New York Yankees, recommends adding this move to your workouts.

DO IT
Attach a single-grip handle to a cable pulley set at chest height and grab it with your right hand. Now pick up a Swiss ball and hug it to your chest, allowing the cable to wrap around the outside of the ball. Stand in an athletic stance with knees slightly bent and let the cable pull your torso so you’re facing the station. Tense your abs and rotate your body to the opposite side, squeezing the ball. Complete your reps on one side and then switch and repeat. “Squeezing the ball causes greater muscle activation,” says Cavalea. “The ball also puts greater distance between the cable and your body, increasing the level of difficulty.”

1) Keep your head square with your shoulders.

2) Clench the ball in between your hands while holding the cable handle.

THE WORKOUT
Manipulating the weight and rep speed can vary your results. Using a heavy weight with slow reps can improve your stability in the batter’s box, while a lighter weight and explosive reps develop bat speed. Alternate slow and fast sets to score both benefits.

SAMPLE WORKOUT
1) Slow speed (three seconds each direction, two sets of 15-20 reps)
2) Fast speed (one second each direction, two sets of eight reps)
● Perform one set of each before resting.

You should use a ball that has a maximum diameter of 65 centimeters for this move. Anything larger is too unwieldy.

Find us on Facebook!

Want more Men's Fitness?

Sign Up for our newsletters now.

You might also like