This movement is the paloff press, and will improve hip and torso stability by having the athlete resist rotation. The athlete should set the cable attachment at shoulder width, and stand 2-3 feet away from the attachment, and pull the cable out to the middle of the chest as a starting point. To begin the movement, the athlete should press straight out from the chest until the arms are fully extended without letting the weight on the cable pull them out of position, and return slowly to the starting point with the hands in the middle of the chest. It is important that the athlete choose a weight light enough to fully extend the arms without having to compensate for the resistance by rotating their shoulders or hips, by offsetting their feet, or by leaning forward.

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Track and field, cross country, road running, and weight lifting training plans.

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