Cable Twist

준비 자세

1. 01Set a single handle at roughly chest height on the cable column.
2. 02Stand side-on to the stack with feet just wider than shoulder width.
3. 03Grip the handle with both hands and step out until the cable is taut.
4. 04Extend the arms in front of the chest with a soft bend in the elbows.

수행

1. 01Brace the trunk and keep the hips mostly facing forward.
2. 02Rotate the torso away from the stack, driving the hands across the body.
3. 03Pivot slightly on the inside foot to let the hips follow without collapsing.
4. 04Control the return to the start without letting the stack yank you back.

체크포인트

• -Rotation comes from the trunk, not from the arms pulling.
• -Arms stay long and act as a lever, not the prime mover.
• -The cable stays taut through the entire arc.
• -Spine stays tall with no side-bending or leaning back.

흔한 실수

• -Turning the movement into an arm swing across the body.
• -Loading so heavy that the hips and knees do all the rotating.
• -Letting the weight stack slam or pull the torso back quickly.
• -Rounding the lower back to gain extra range.