Two common flaws associated with the exercise are tucking the legs to the chest instead of truly jumping up in the air and not keeping the chest up.
SAFETY TIP
To avoid placing undue stress on the lower extremity, step down softly off the box instead of jumping down.
Diagonal Cable Column Lift
Execution
1. Stand 2 feet (60 cm) to the side of a cable pulley machine and place your feet shoulder-width apart.
2. Drop into a half-squat and reach down and across your body to grasp the pulley handle.
3. In a combined movement, straighten your legs and pull the handle in an arcing motion up above the outer shoulder.
4. Slowly return to the starting position.
Muscles Involved
Primary:Rectus femoris, vastus medialis, vastus intermedius, vastus lateralis, gluteus maximus, gluteus medius, erector spinae, external oblique, internal oblique, anterior deltoid, middle deltoid, posterior deltoid, triceps brachii
Secondary:Biceps femoris, semitendinosus, semimembranosus, serratus anterior, trapezius, teres major, teres minor, supraspinatus, rhomboid major, rhomboid minor
Swimming Focus
The overhead reaching component of the exercise helps swimmers, particularly backstrokers, develop confidence and strength when initiating their stroke. The combined diagonal and rotational movements make this a good exercise for strengthening the core musculature while at the same time enhancing the linkage between the upper extremity and lower extremity. The leg component helps all swimmers improve their strength during starts and turns. Backstrokers will find the exercise particularly useful because it is a dryland exercise that allows them to focus on linking the movements of their arms and legs in a manner similar to that used in performing a start off the wall.
Added emphasis can be placed on the legs by deepening the squat at the start of the exercise. As with other lower-extremity exercises, be sure that the knee does not translate past the tips of the toes. To incorporate the trunk rotational movement, visually focus on following the path of the hands while performing the entire movement.
A good way to introduce this exercise to young swimmers is to begin with no resistance and later use a low-weight medicine ball.
VARIATION
Diagonal Medicine Ball Lift
Using the medicine ball for resistance allows you to add an explosive component to the exercise. When performing the movement pattern with a medicine ball, emphasize throwing the medicine ball up and over one shoulder, focusing on reaching high over the shoulder.
EXERCISE FINDER
ARMS
Standing Double-Arm Triceps Pushdown(variation: Standing Double-Arm Triceps Pushdown With Rope)
Dumbbell Kickback (variation: Dumbbell Kickback With Tubing)
Close-Grip Push-Up (variation: Close-Grip Push-Up With Medicine Ball)
Close-Grip Bench Press
Medicine Ball Chest Pass
Tate Press
Barbell Biceps Curl .
Dumbbell Biceps Curl (variation: Biceps Curl With Tubing)
Concentration Curl
SHOULDERS
Forward Dumbbell Deltoid Raise(variation: Forward Deltoid Raise With Tubing)
Lateral Dumbbell Deltoid Raise(variations: Lateral Deltoid Raise With Tubing; Overhead C)
T Exercise
Dumbbell Shoulder Press
Bent-Over Reverse Dumbbell Fly
Prone T, Y, A (Blackburn) (variation: Physioball T, Y, A)
Scapular Push-Up
Scapular Dip
Internal Rotation With Tubing
External Rotation With Tubing(variations: Side-Lying Dumbbell External Rotation; Double-Arm External Rotation)
Crabwalk
Overhead Single-Arm Bounce
CHEST
Push-Up(variations: Plyometric Push-Up; Kneeling Push-Up)
Feet-Elevated Push-Up(variation: Feet-Elevated Push-Up on Physioball)
Medicine Ball Push-Up(variation: Medicine Ball Push-Up With Staggered Hand Placement)
Barbell Flat Bench Press (variation: Dumbbell Flat Bench Press)
Dumbbell Physioball Bench Press
Barbell Incline Bench Press(variation: Dumbbell Incline Bench Press)
Dip (Chest Version)
Standing Double-Arm Medicine Ball Throw Down
Supine Medicine Ball Partner Pass and Catch
Wheelbarrow
ABDOMEN
Hollow Hold (variation: Hollow Hold With Feet Elevated)
Watch TV
V-Up
Flutter Kicks (variation: Streamlined Flutter Kicks)
Physioball Crunch(variation: Physioball Crunch With Trunk Rotation)
Cable Crunch
Seated Physioball Abdominal Hold
Russian Twist
Kneeling Chop
Physioball Prayer Roll
Physioball Upper-Trunk Rotation
Physioball Jackknife(variation: Physioball Jackknife With Twist)
BACK
Chin-Up
Pull-Up(variation: Wide-Grip Pull-Up)
Lat Pull-Down (variation: Single-Arm Lat Pull-Down)
Standing Straight-Arm Pull-Down
Double-Arm Seated Machine Row
Bent-Over Single-Arm Row
Standing Zeus
Lumbar Extension (variation: Lumbar Extension With Rotation)
Physioball Back Extension
Physioball Prone Superman Progression
Physioball Prone Streamline
Physioball Bridge (variation: Single-Leg Physioball Bridge)
LEGS
Back Squat(variation: Overhead Squat)
Single-Leg Squat
Dumbbell Step-Up(variation: Barbell Step-Up)
Lunge (variations: Walking Lunge; Diagonal and Lateral Lunge)
Standing Hip Internal Rotation
Standing Hip External Rotation
Romanian Deadlifts (RDLs)