Here’s a guest contribution from Cressey Sports Performance – Florida coach, Yassir Kahook. Enjoy! -EC

The Ancore Pro Trainer is one of our favorite tools here at Cressey Sports Performance – and they’re also a valued podcast sponsor (visit AncoreTraining.com and enter coupon code CRESSEY at checkout to save 10% on your purchase). Its easy adjustability and smooth gliding make it a great way to train upper body power and perform rotational movements at high velocities. Here are three full-body dynamic exercises we use to build upper body elasticity, drive range of motion, and increase rotational acceleration with our athletes. A big thanks to Reds outfielder Jay Allen for the demos!

Ancore Pivot Lunge to Low-Setting Rotational Row

This variation promotes systemic rotation as the athlete moves in and out of the pivot lunge while building upper body power through the rotational row.

Ancore Hip Turn to Woodchop

A great variation of the Cable Woodchop exercise, which we’ve used for years to build rotational core strength—now allowing our athletes to express force production in a more dynamic way and translate it into rotational acceleration.

Ancore Rotational Press-Row

This upper-body variation helps athletes apply their upper-body strength to more explosive and elastic movement patterns while also promoting thoracic rotation and systemic range of motion.

If you aren’t familiar, Ancore is an attachment that rigs up easily to power rack, support beam, or wall mount. If you can do an exercise on a conventional cable set-up, you can do it on Ancore – but at a dramatically lower price and with much less space taken up. For these reasons, it’s a perfect addition to baseball facilities and home gyms that might have limited space and budget. And, we have multiple units at both Cressey Sports Performance facilities. Perhaps most importantly, Ancore travels extremely light; you can throw it in a backpack or suitcase and not even know it’s there. I know of coaches and players that are taking these units on the road to overcome underequipped weight rooms and hotel gyms.

To learn more, head to www.AncoreTraining.com and enter coupon code CRESSEY at checkout to save 10% on your purchase.