In the second instalment of our upper body stabilisation series of exercise tutorials, we have the Cable External Rotation.
This exercise is a great option for both strikers and grapplers, to build strength, stability and resilience through the shoulder to withstand the punishment inflicted by the combat sports. One of the specific benefits for grapplers and MMA fighters is that strong external rotators will lead to a greater chance of defending/escaping upper body submissions (i.e: Kimura, Americana) while keeping the shoulder joint free of injury.
Another benefit for strikers is that strong external rotators will enable more efficient deceleration of punches, and potentiate greater levels of punching power while keeping the shoulder joint, again, injury free.
The Cable External Rotation is commonly used particularly in a structural balance training phase, for strengthening the rotator cuff musculature, particularly the external rotators (Infraspinatus and Teres Minor) and building stability through the the shoulder joint.
The key here is to fully depress and retract the shoulder blade, increasing the distance between your ear and your collar bone. Be sure to brace and contract the abdominals, keeping a neutral lower spine.
Always begin each set using your non-dominant arm first, then mirror the same amount of reps on your dominant side.
Many thanks to coach Nadia Piazza and Unknown sponsored BJJ Black Belt Brenton McKiterick, as well as our champion videographer Teresa McNair!!