How to Do
How to Do Cable Squat Press With Single Arm Rotational
The cable squat press with single arm rotational should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the cable squat press with a single arm rotational.
Beginning
Beginning Cable Squat Press
1. Maintain a visual gaze towards the horizon (straight ahead) and good stability through the abdomen.
2. Begin with a thorough dynamic warm up prior before starting this exercise; this engages the nervous system.
Movement
Cable Squat Press Movement
1. This movement involves a squat motion and a two arm cable rotational shoulder press.
2. Start with the feet shoulder width apart, hands at shoulder height, and elbows away from the body (as shown).
3. Perform a complete squat (for description see - 'squat' in exercise library).
4. Once standing, perform a two arm overhead shoulder press in a rotational motion (as shown).
5. Ensure that rotation occurs through the entire kinetic chain and be aware not to rotate too much (approx. 20 at the hips is recommended).
6. Bring the hands back to the shoulders, return to the forward direction.
7. Repeat the pattern.
8. Do not curve the lower back excessively, bring the head and body forward excessively, or excessively elevate the shoulder area as these may be signs that the load is too heavy.
Benefits
Cable Squat Press Benefits
When opposed to regular barbell squats, some people may find that cable squats are more useful because they increase range of motion throughout the whole workout. Furthermore, you recruit more stabilizing muscle fibers (e.g. core; transverse abdominis) with the cable machine throughout the workout.
