Exercises for Hip and Back Pain - The Cross Cable Trunk Twist

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United States Andy Dence
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Published on ● Video Link: https://www.youtube.com/watch?v=Es1R7n7q5Dw


Duration: 2:25
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Here's my latest video on treating back pains and improving core stability and strength.

Here's my copy:

The trunk twist is a multi-joint exercise requiring a substantial amount of hip and core stability and muscle activation

This exercise has amazing therapeutic benefits for lower back pains and weak core muscles failing to stabilize during increased physical activities

The action is to contract the muscles responsible for trunk and hip rotation through a desired range of motion, the common endpoint is performing a 180-degree movement.

Set the cross-cable joint between hip and shoulder height and stand perpendicular to the weight stack

Next, create separation to apply tension onto the cable so when you return to the starting position you will not let the plates clap.

Now, position your feet outside shoulder width – have your lead foot angled into the direction of the endpoint (depending on the weight and speed of movement, you may want to widen or shorten your stance)

With both hands on the handle, attempt to keep your elbows straight and shoulders forward during the movement, if you notice your hands are moving closer to your body, reduce the load until the desired form is established.

When you’re in position, tighten your core by drawing in your belly button and then swing the handle to the other side and relax slowly to return to the starting position for further repetitions. For visual cueing, pay attention to the start and ending shoulder postures in the mirror reflection for active ROM

Depending on training needs, perform this exercise with varying speeds on both phases of the swing.

You may notice that you’re experiencing a training effect higher in the back rather lower, this is because the lumbar spine rotates only five degrees when performing the truck twist.

The lumbar spine’s primary movements are trunk flexion/extension and lateral bending.

The thoracic spine then supplements another thirty-five degrees of motion until the concentric action is terminated.

Here are several alternatives to the truck twist which encourages a third-dimensional movement



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