The half-kneeling cable lift w/flexion-rotation hold is a new variation on an old drill, and we’ve been implementing it quite a bit with guys of late. It’s a creation of CSP-FL co-founder and pitching coordinator Brian Kaplan.

Like all cable chops and lifts, we’re training anti-rotation core stability. However, in this variation of the cable lift, the athlete drives thoracic (upper back) rotation and flexion, two crucial pieces of getting to an ideal ball release position during throwing, or completing a swing during hitting.

Simultaneously, the athlete should be actively pulling into the front hip (adduction and internal rotation) to simulate the same front hip force acceptance you get during the pitching delivery and hitting motion.

Of course, there are many functional performance benefits that extend far beyond the baseball world. This drill will benefit anyone who competes in extension-rotation sports, not to mention your casual weekend golfer. In short, it trains core stability and thoracic mobility, so it has almost universal application.

We’ll usually program this for 6-8 reps per side. On each rep, we have a 2-3 second hold at the lockout position with a full exhale. You should really feel the core turn on – and in some cases, you’ll even see athletes get a little cramp in the abs.