라이브러리로시작 
끝 
운동 라이브러리
Standing Cable Lift
A low-to-high diagonal cable rotation that trains the obliques and hips to produce upward rotational force, the mirror pattern to the woodchop.
코어케이블Rotational lift
주동근
복사근
협응근
전면 삼각근둔근복직근
장비
케이블
패턴
Rotational lift
준비 자세
- 01Set the pulley to the lowest position with a rope or D-handle.
- 02Stand side-on to the stack with feet shoulder width apart.
- 03Hold the handle with both hands near the down-side hip.
- 04Step out for tension, soften the knees, and brace the trunk.
수행
- 01Drive through the legs and rotate the torso away from the stack.
- 02Sweep the hands diagonally from the low hip up past the opposite shoulder.
- 03Pivot the inside foot as the hips turn through.
- 04Control the handle back down the same diagonal and repeat, then switch sides.
체크포인트
- -The legs and hips start the lift before the arms travel.
- -Arms stay relatively straight, sweeping rather than pressing.
- -The diagonal path is consistent rep to rep.
- -Torso rotates without leaning backward at the top.
흔한 실수
- -Muscling the handle up with arms while the hips stay still.
- -Leaning back to finish instead of rotating.
- -Standing too upright and losing the leg drive from the low start.
- -Letting the weight stack drop fast on the return.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per side with smooth tempo.
- -Program alongside high-to-low chops to cover both rotational diagonals.
- -Useful for throwers and grapplers building low-to-high power patterns.