Texas Rangers Strength & Conditioning

Cable Core Exercises

Cable Core Exercises

The cable core series uses a cross-cable machine and/or tubing to develop stability and strength in the muscles of the core responsible for twisting (rotation), chopping and lifting movements. The exercises in this series include: 1) standing cable twists; 2) standing cable chops and 3) standing cable lifts. These exercises can also be performed while kneeling on both knees or kneeling on one knee (1/2 – kneeling) to provide variety, eliminate the legs and increase the focus on the muscles of the trunk. 

Standing Cable Twist (Rotation)

  • Start by standing with one side of the body facing a cross-cable machine.
  • Your  feet are shoulder-width apart facing away from the pully and your arms are fully extended in front of the body with hands together.
  • Grasp the handle from shoulder-height cable pulley with both hands.
  • Set your abs, bend your knees slightly and pull on the handle turning your upper body away from pulley while keeping your arms parallel to the floor and straight.
  • Rotate until the cable makes contact with your shoulder, pause, return to the starting position and repeat for the prescribed number of reps.
  • Repeat on the opposite side. 
  • Keep your core tight and allow your feet to rotate away from the pulley as you pull and rotate. 
  • This movement involves more hip internal rotation than spinal rotation.
  • For variety, repeat this exercise on both knees or one knee. 
 
Start

Start

 

Finish

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Standing Cable Chop

  • Place the cable column in its lowest position. 
  • Connect a standard handle to a cross-cable tower, and move the cable to the highest pulley position.
  • Stand with one side to the cable with feet shoulder-width apart
  • Reach up and grab the handle with both hands and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arms should be fully extended and aligned with the cable.
  • In one motion, pull the handle down and across your body to your front knee while rotating your torso.
  • Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
  • Return to the starting position in a slow and controlled manner, perform the prescribed number of reps and then repeat on the opposite side.
  • You will twist your entire body with this exercise, but focus on getting maximal trunk rotation. 
  • For variety, repeat this exercise on both knees or one knee. 
Start

Start

 

Finish

Finish

   

Standing Cable Lift

  • This exercise is the opposite of the chop.
  • Place the cable column in its lowest position. 
  • Connect a standard handle to a cross-cable tower, and move the cable to the highest pulley position.
  • Stand with one side to the cable with feet shoulder-width apart
  • Reach down and grab the handle with both hands and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arms should be fully extended and aligned with the cable.
  • In one motion, pull the handle down and up across your body to above shoulder height while rotating your trunk.
  • Keep your back and arms straight and core tight while you pivot your back foot and extend your knees to get full range of motion.
  • Return to the starting position in a slow and controlled manner, repeat for the prescribed number of reps and then repeat on the opposite side.
  • You will twist your entire body with this exercise, but focus on getting maximal trunk rotation. 
  • For variety, repeat this exercise on both knees or one knee. 
 
Start

Start

 

Finish

Finish

   

About Us

The game of baseball requires strength, speed, power, endurance, core strength, agility, balance and coordination (hand/eye and hand/foot). To improve these qualities it is necessary to “build from the ground up”, by developing explosive legs, a strong and stable core (abdomen, low back, and hip girdle), strong back, stable scapula, mobile thoracic spine and strong mobile shoulders and arms. Your body is a 3-link chain; 1) hips and legs, 2) core and 3) shoulders, arms and hands. Forces needed to swing fast and throw hard are initiated in the hips and legs, and then transferred through the core to the shoulders, arms and hands where they are applied to the bat and ball...

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This section is to help you understand and prepare for the rigors of the spring training schedule. If you have any questions on how to prepare, please ask a staff member. The rangerstrength.com program is designed with the workload of spring training in mind.

In Mid-January the Surprise Complex opens for players wanting to report early. You will be able to complete the final weeks of your training with the strength and conditioning staff, in addition to your baseball activity. This is a unique opportunity the Rangers provides to its players...

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