Cable Twist (Up-Down)

준비 자세

1. 01Set a single handle at the top of the cable column.
2. 02Stand side-on to the stack with feet wider than shoulder width.
3. 03Grip the handle with both hands above the inside shoulder.
4. 04Step away until the cable is taut and soften the knees.

수행

1. 01Brace and pull the handle diagonally down and across the body.
2. 02Rotate the torso as the hands travel toward the outside hip.
3. 03Pivot the inside foot so the hips can turn without the lower back twisting.
4. 04Return along the same diagonal line under full control.

체크포인트

• -The path is one smooth diagonal from high inside shoulder to low outside hip.
• -Arms stay relatively straight so the trunk does the work.
• -Tension stays on the cable at the top of every rep.
• -Torso stays long; the chop is rotation plus slight flexion, not a full crunch.

흔한 실수

• -Chopping only with the arms while the trunk stays still.
• -Squatting the weight down instead of rotating it down.
• -Losing balance by keeping the feet planted flat through the pivot.
• -Using momentum and letting the stack pull the torso back up.