Rotational Cable Lift

A layered anatomical drawing detailing the abdominal muscles.

The Rotational Cable Lift is a great way to increase your core stability in a functional pattern for wrestling.

Think about how many times you need to lift and throw an opponent during a match.

The most common situation I can think of is during a mat return.

Do you remember if your core was properly braced?

You probably didn’t think about that did you?

You just knew you had to lift and return your opponent to the mat to prevent an escape.

Well, that’s the big benefit of using the Rotational Cable Lift. It takes a functional movement pattern for wrestling and trains you to effectively stabilize your core.

Performing exercises that meet this criteria is a great way to help make your body more resistant to injury. It also helps make you stronger with that specific movement.

Remember- it’s hard to become a better wrestler when you can’t practice because you’re injured.

Here’s how to perform the exercise:

I know, it doesn’t exactly mimic a mat return, but there are some components that make it very similar. This includes transferring force from one leg to the other and stabilizing during a rotational movement while simultaneously pulling with the upper body (even though there’s a press at the end).

Don’t worry too much about technique. Just remember the key idea behind the exercise- maintaining a braced and stable core throughout.

While I do suggest you perform it the way I show in the video, nothing says you have to. As long as your core remains braced throughout the set you’re achieving the primary purpose of the exercise.

Once you get your technique down and you’re comfortable with the movement, feel free to try speeding it up to better simulate the speed at which you’d perform a mat return.

Here’s an example of what I mean:

As you can see, my technique in this video is a little different. However, my core stays braced throughout the exercise.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


Leave a Reply

Your email address will not be published. Required fields are marked *

Fill out this field
Fill out this field
Please enter a valid email address.