Cuban External Rotation Ipsi-Lateral Oscillatory Isometric
Cuban Ext Rot Ipsi OCI
Coaching Points
- Start in ipsilateral staggered stance (same arm, same leg): Begin the exercise by positioning yourself in an ipsilateral staggered stance, meaning the same arm and same leg are forward. This stance provides a stable base and allows for optimal movement execution.
- Oscillatory movement at the top range of motion: During the exercise, focus on creating an oscillatory movement at the top range of motion. This means rapidly and repetitively moving the working arm back and forth within a specific range. This movement pattern targets specific muscle groups and enhances muscular activation.
- Establish and maintain a 90-degree bend at the elbow: Ensure that the elbow of the working arm is bent at a 90-degree angle. This position allows for optimal muscle recruitment and proper biomechanics during the exercise. Avoid overextending or hyperextending the elbow.
- Stay in contact with the band for the duration of the exercise: Throughout the exercise, maintain constant tension in the resistance band. Avoid letting the band go slack or allowing it to slip out of your grasp. This ensures that the muscles are continuously engaged and working against resistance.
- Focus on controlled movement: Emphasize controlled movement throughout the exercise. Avoid jerking or using excessive momentum to perform the movement. Instead, focus on smooth and deliberate actions, maintaining tension in the targeted muscles throughout.
- Engage the appropriate muscles: Concentrate on engaging the muscles of the working arm, such as the biceps, triceps, and forearm muscles. Visualize the targeted muscles contracting and lengthening with each movement repetition.
- Maintain proper form and alignment: Pay attention to your overall form and body alignment during the exercise. maintain an upright posture, and avoid excessive leaning or compensatory movements. This helps maximize the effectiveness of the exercise and minimizes the risk of injury.
Alternate Exercises: