Swiss Function Cable Column 90kg Stack

1. Begin facing the  machine with the pulley on the lowest setting (as close to the floor as possible).
2. Using a rope attachment, grip the rope with your thumbs toward the ceiling — the goblet grip position.
3. Pull up the rope so it’s just below your chin with your elbows bent.
4. Don’t allow the rope to drop as you descend into a squat by sitting your hips back and keeping your knees out and feet shoulder-width apart (or just outside).
5. Don’t allow your back to round or overarch as you push through your heels to return to standing.

1. Begin facing the cable machine with the pulley on the lowest setting and the rope in the goblet-grip position.
2. With your feet hip-width apart and your core tight, take a step toward the cable, keeping your hips level and knees and ankles in line as you descend into a lunge. Keep your knee from diving out in front of your toes.
3. Push the ground away and return to the starting position.
4. Repeat with the other leg while keeping your core tight.
5. Continue alternating sides.

1. With the cable pulley on the lowest setting, grip the rope attachment so the pinky sides of your hands are in contact with the knobs of the rope.
2. Carefully turn away from the cable machine while bringing the rope into the “suspenders position,” over your shoulders as if it were a set of suspenders.
3. With your feet hip-width apart, take a step back as you carefully descend into a reverse lunge.
4. Dig your front-leg heel into the ground and return to the starting position.
5. Repeat with the other leg and continue alternating sides.

1. Begin facing sideways to the cable with the pulley at the lowest setting.
2. With a D-handle attachment, bring your hand up to your shoulder to the racked position.
3. Step away from the cable and with the feet hip-width apart, brace your core to stand straight and tall.
4. Next, take a step toward the cable into a lateral lunge.
5. Push yourself back to the starting position and repeat.
6. Turn around and do the same facing the other direction.

1. Get a box (or low step) and place it a few feet in front of the cable machine.
2. Start facing away from the cable with the pulley at the lowest setting and the rope attachment in the suspenders position.
3. Place one foot on the box. Your knee should be at roughly 90 degrees.
4. Keep your hips level, core tight and the foot, knee and hip of your standing leg in line.
5. Dig your heel into the box as you step up, bringing the other foot to the top of the box.
6. Step back down with the same leg and repeat before switching legs.

The cable can also be used to add intensity, core stability and power to upper-body exercises by working from various positions that target your muscles differently. Start with some tension on the cable and get ready to work your chest, shoulders, back and arms.

1. Using the D-handle attachment, place the handle in your right hand and step away from the cable.
2. Face away from the cable with the pulley at lower-chest height.
3. Next, take a step back with your right leg to assume a static lunge position (split stance).
4. With your arm by your side at 90 degrees, there should be tension on the cable.
5. Brace your core and keep your hips level as you press the cable away from the body without allowing the body to move or rotate.
6. Complete all your reps one side before switching arms.

1. As with the chest press, begin facing away from the cable in a split stance.
2. Keeping your core braced and hips forward, press the cable overhead so your arm finishes just in front of your ear. Don’t let the arm travel behind your head, which puts the shoulder at risk for injury, or let the cable cause you to overarch your back.
3. Keep your core tight throughout the entire range of motion.
4. Lower back down to the start with control.

1. With the cable pulley at lower-chest height, face the machine and grasp the D-handle with one hand.
2. Take a few steps back from the cable and assume an athletic position (half squat).
3. Row the cable back without allowing your core to move or hips to rotate. Focus on bringing the shoulder blade straight across your upper back toward your spine, followed by the arm.
4. At the end of the row, don’t let your elbow finish behind the body or your shoulder tip forward.
5. Repeat on the same side before switching to the other arm.

1. Begin by placing the pulley at the highest setting with the D-handle attachment.
2. Facing the machine, grab the handle with your right hand.
3. Take a step back with your right leg and place your right knee on the ground.
4. With your left knee up so that both legs are at 90 degrees, make sure your knees and ankles are in line. At this point, your arm should be overhead with tension on the cable.
5. Keeping your abs tight, pull the handle down so your hand finishes at shoulder height with the elbow at the side of the body. Don’t let your elbow finish behind your body or your shoulder tip forward at the end.
6. Repeat and switch sides.

1. Begin with the pulley will be at the lowest setting.
2. With the rope attachment, hold the ropes in your hands, thumbs pointing up.
3. Keeping your elbows close to your sides, curl the handle up.
4. Lower back down to the start.