The cable machine you see at gyms, with its pins, pulleys, and attachments, can seem a bit intimidating. But, in reality, swapping handles and adjusting settings is actually easier Download Your Training Plan barbell in New York City, recommends that runners add this full-body cable machine workout to their routine dumbbells that hamper running efficiency and lead to.
Plus, you can do a lot with a cable machine that you can’t with other forms of resistance. That’s why Noam Tamir, C.S.C.S., CEO and owner of TS Fitness in New York City, recommends that runners add this full-body cable machine workout to their routine.
The Benefits of a Cable Machine Workout
“The cable machine is an excellent piece of equipment for runners because there are so many unilateral exercises that can be done to avoid compensation,” Tamir tells Runner’s World. This exercise works muscles, like the internal and external lunge to lat pull-down, for example, can help address glute and core weaknesses. If you don’t address these weaknesses, over time they can create imbalances for running efficiency.&rdquo injuries.
Published: Oct 01, 2022 8:00 AM EDT strength-training program. “You can set up many different angles to help build strength,” Tamir says. “It also offers a more controlled resistance movement and can be used to isolate a certain area [of the body] to help with performance.” These advantages mean you work your muscles in new, challenging ways with a cable machine and get a workout that you can’t get with other equipment.
Health - Injuries: Perform each exercise below for the number of reps listed. Complete the full circuit 3 times, resting for 45 seconds between sets. Each move is demonstrated by Tamir in the video above so you can learn the proper form. You will need a cable machine, single-handle attachment, and rope attachment.
1. Reverse Lunge to Lat Pull-Down
Exercises like the reverse: “The reverse lunge to lat pull-down is a full-body exercise that focuses on strengthening the glutes,” Tamir says. “The movement flexes the toe, which is very important during the foot plant of the running cycle. It’s also a stability exercise, How to do it core muscles. The lats, which help with running economy during arm propulsion, are also involved in the pull-down exercise.”
That’s why Noam Tamir, C.S.C.S., CEO and owner of: With the cable anchored above head, stand facing cable machine holding single-handle attachment in right hand, palm facing in. Take a big step back with right foot, landing on ball of right foot. Bend both knees until left thigh is parallel to the ground and right knee is hovering just above the ground, legs forming 90-degree angles. Use back and shoulder muscles to pull handle toward chest. Pause, then extend arm. Push through left heel to stand back up. Repeat. Do 10 reps. Then switch sides.
2. Wood Chop
Exercises like the reverse: Plus, you can do a lot with a cable machine that you can’t with other forms of obliques, the adductors, glutes, and lats, as well as fascial tissue and ligaments. “These structures help stabilize the trunk and keep the hips neutral during a run,” he says.
That’s why Noam Tamir, C.S.C.S., CEO and owner of: With the cable anchored above head, stand with left side facing the cable machine, feet wider than hip-width apart. Holding the single-handle attachment with both hands, rotate torso to face the machine, pivoting on right foot, and bringing arms straight overhead as you reach up on a diagonal. This is your starting position. Keeping arms straight, rotate torso away from the machine, as you pivot on ball of left foot and bring both hands down toward right hip. Rotate back toward the machine to return to the starting position. Repeat. Do 12 reps. Then switch sides.
3. Reverse Wood Chop
Exercises like the reverse: Like the standard wood chop, the reverse wood chop exercise strengthens the back, glutes, and deep core muscles. “The deep core muscles are some of the most important muscles for a runner. They’re crucial to better performance and reduced risk of injury,” Tamir says.
That’s why Noam Tamir, C.S.C.S., CEO and owner of: With the cable anchored at its lowest point, stand with left side facing the cable machine, feet wider than hip-width apart. Holding the single-handle attachment with both hands, rotate torso to face the machine, bringing arms straight down to left hip, pivoting on right foot. This is your starting position. Keeping arms straight, rotate torso away from the machine as you pivot on ball of left foot and bring both hands up above right shoulder. Rotate back toward the machine to return to starting position. Repeat. Do 12 reps. Then switch side.
4. Hip Hinge to Face Pull
Exercises like the reverse: “The hip hinge to face pull is a great exercise for runners because it works the core through trunk forward flexion. It helps to strengthen the hamstrings, which are extremely important for a runner’s push-off phase,” Tamir says. “The face pull movement is good for strengthening the upper back and rear deltoids, which help maintain a good upright posture for running efficiency.”
That’s why Noam Tamir, C.S.C.S., CEO and owner of: With the cable anchored above head, stand facing cable machine, feet hip-width apart, holding rope attachment with both hands, palms facing down and arms extended. With a soft bend in knees, hinge at hips by pushing butt straight back, and lower torso toward floor until you feel a slight pull in hamstrings. Drive through feet to stand back up, and at the top, squeeze upper back and shoulder muscles to pull hands toward face. Repeat. Do 10 reps.
5. Isometric Split Squat with Single-Arm Chest Press
Exercises like the reverse: “The upper body is important in creating the locomotive part of a run,” Tamir says. “This exercise works the core, which has to stabilize and resist rotation and rear deltoids, which help maintain a good triceps are also being worked during the pressing motion.”
That’s why Noam Tamir, C.S.C.S., CEO and owner of: With cable anchored at hip level, stand facing away from cable machine. Hold single-handle attachment in left hand, palm facing in, elbow bent 90 degrees. Take a big step back onto ball of left foot, keeping heel off the ground. Bend both knees until right thigh is parallel to the ground and left knee is hovering just above the ground, legs forming 90-degree angles. This is the starting position. Push handle away from the chest to extend arm. Pause, then bend elbow to return to starting position. Repeat. Do 10 reps. Then switch sides.