10/29/2025
🧠 Today, we've got a good one!
We're taking a moment to talk through an exercise progression that we both love to use with our athletes, specifically our runners!
📚 So buckle up, and get ready for some education!
1. Core and Rotational Strength
Running involves constant rotational control through the torso — your upper body counter-rotates against your lower body to maintain balance and momentum.
A cable row with rotation strengthens the obliques, transverse abdominis, and deep spinal stabilizers.
This helps you maintain a strong, stable core and transfer energy efficiently through your gait cycle.
2. Improved Upper-Body Posture and Arm Drive
Runners often neglect the upper back, leading to rounded shoulders and inefficient arm swing.
The row component targets the rhomboids, lats, and posterior deltoids, helping you maintain an upright posture during long runs.
The rotation reinforces coordination between arm drive and torso rotation — just like what happens when you run.
3. Enhanced Running Economy
Better upper-body mechanics reduce wasted energy.
When your torso rotates efficiently, your legs don’t have to overcompensate to maintain forward momentum.
Strong, balanced rotation helps you maintain form even when fatigued, improving running economy.
4. Injury Prevention
A stable and strong core reduces stress on the hips, knees, and lower back.
It helps dissipate rotational forces that could otherwise lead to overuse injuries.
Strengthens the kinetic chain connections between the upper and lower body.
5. Coordination and Neuromuscular Control
Cable rows with rotation teach your body to link movement between the spine, shoulders, and hips, which is key for smooth running mechanics.
Improves proprioception and body awareness.
