Complement Your Strength Training with Cable-based Exercises

Introduction

Strength comes in many forms; endurance, hypertrophy, maximal strength, power, and combinations and variations of all of these. Similarly, strength training also comes in many forms, utilising different programming strategies and equipment such as free weights, machines, elastic bands, and cable-based training. Regardless of the goal, the mind and body love variation in load, intensity, planes of motions, and/or type and direction of resistance. Adding variety to your training routine can enhance strength, power, and hypertrophy whilst decreasing the risk of overuse injuries (Fonseca et al., 2014; Glasgow et al., 2012; Lauersen et al., 2018; La Scala Teixeira et al., 2019; Schleip & Muller, 2013; Stergiou et al., 2011).

Versatility of Cables

One such variety that you can add to your strength training routine is the use of cable-based exercises. Cable exercises provide an excellent source of strengthening for isolated accessory movements and total body strength training for various populations (Balachandran et al., 2016; Madruga-Parera et al., 2022; Simmons, 2007). They further provide a constant tension on the contractile tissues of the body. This is beneficial for eccentric loading and inducing fatigue, which is important for increasing strength and hypertrophy. Cables also allow for resistance to be used from a variety of directions. This is important for altering muscle recruitment strategies and varying the loading pattern placed on tissues, both of which are essential for reducing the risk of overuse injury (Schleip & Muller, 2013).

The versatility of cables is virtually endless, depending on your creativity and goals. For those seeking functional and/or general health and fitness goals, cables allow you to train all movement patterns – squats, lunges, hinges, presses, pulls, rotation, anti-rotation, and even plyometric and agility movements. All of these can be performed in multiple planes of motion and with varying directions of resistance.

Cables also allow for the use of various handles. Different handles provide different loading parameters. For example, a single handle allows for numerous unilaterally loaded movements to be performed, such as a chest press, shoulder press, shrug, row, etc. Unilateral exercises have further been shown to increase activation of trunk muscles, which may be highly beneficial for enhancing core function (Behm et al., 2005). Another handle, such as a bar connecting two pulleys, can be used for bilateral upper body movements and to simulate barbell lower body movements. Other handles can include ropes and odd-shaped handles to alter the grip used as well as exercises performed.

Adjustable Cables

Some pulley systems, including our Prestera Cable Attachment, can be adjusted to different heights, further allowing for varied loading parameters. When the pulley is placed at different heights, the musculature specifically targeted can be altered or more specifically targeted. For example, in the chest press with a low-pulley placement, the upper chest (clavicular portion of the pectorals) is the primary mover; with a mid-pulley placement, the mid chest (sternal portion of the pectorals) is the primary mover; and with a high-pulley placement the lower chest (costal portion of the pectorals) is the primary mover (Paton & Brown, 1994).

Direction of Resistance

Beyond the various handles and heights of the cable system is the ability to manipulate the direction of resistance that the cable will create tension or pull. By adjusting your positioning relative to the cable, you can alter the direction of the cable’s pull, which can be beneficial on many levels during movements. Let’s look at the squat pattern for one example.

Depending on where you place the height of the cable, the cable can be used for assistance or resistance. If the cable is placed high- or even mid-height, the cable will become an assistance helping you to squat easier. In the high-height position the cable is pulling upward on your body reducing the strength needed to perform a bodyweight squat. This can be highly valuable for children, youth, older adults, or anyone needing help to perform a squat pattern, or to learn squat better squat mechanics.

Placing the cable in a low-height position allows the cable to become a source of resistance. When the cable is in front of you (front loaded), it will increase activation in the posterior trunk and hip muscles to a greater extent because the resistance is trying to pull you forward and downward. Placing the cable behind you, which means your back is to the cable unit and holding the cable at shoulder height, will increase activation to the anterior trunk and hip muscles to a greater extent as the resistance pulls you backwards. And similarly, if you place the cable laterally to one side, it will increase the activation of the opposite side trunk and hip muscles to a greater extent (Behm et al., 2005).

Safety of Cables

The use of cables can also provide an element of safety as typically, and depending on the use, you do not need a spot or spotter to be present. This can have great mental benefits allowing anyone, younger or older, to train with more confidence. For those more advanced in their lifting, and/or who may perform a variety of primary lifts, cables allow you to use formidable loads with constant tension in your accessory lifts. This can be beneficial for increasing weak links in your lifting as well and increasing your overall lifts in a safe manner.

Conclusion

Your mind and body love variation. Adding cable-based exercises into your strength training routine can provide a wide variety and a great complementary strength tool. Adding in the variety of cables can enhance your strength, power, and hypertrophy whilst decreasing the risk of overuse injuries. Honestly, who doesn’t want that?

References

Balachandran, A., Martins, M. M., De Faveri, F. G., Alan, O., Cetinkaya, F., & Signorile, J. F. (2016). Functional strength training: Seated machine vs standing cable training to improve physical function in elderly. Experimental gerontology, 82, 131–138. https://doi.org/10.1016/j.exger.2016.06.012

Behm, D. G., Leonard, A. M., Young, W. B., Bonsey, W. A., & MacKinnon, S. N. (2005). Trunk muscle electromyographic activity with unstable and unilateral exercises. Journal of strength and conditioning research, 19(1), 193–201. https://doi.org/10.1519/1533-4287(2005)19<193:TMEAWU>2.0.CO;2

Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., de Souza Leão, A. R., & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of Strength and Conditioning Research, 28(11), 3085–3092. https://doi.org/10.1519/jsc.0000000000000539

Glasgow, P., Bleakley, C. M., & Phillips, N. (2012). Being able to adapt to variable stimuli: the key driver in injury and illness prevention? British Journal of Sports Medicine, 47(2), 64–65. https://doi.org/10.1136/bjsports-2012-091960

Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018). Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. British Journal of Sports Medicine, 52(24), 1557–1563. https://doi.org/10.1136/bjsports-2018-099078

La Scala Teixeira, C. V., Evangelista, A. L., Pereira, P., Da Silva-Grigoletto, M. E., Bocalini, D. S., & Behm, D. G. (2019). Complexity: A Novel Load Progression Strategy in Strength Training. Frontiers in physiology, 10, 839. https://doi.org/10.3389/fphys.2019.00839

Madruga-Parera, M., Bishop, C., Fort-Vanmeerhaeghe, A., Beato, M., Gonzalo-Skok, O., & Romero-Rodríguez, D. (2022). Effects of 8 weeks of isoinertial vs. cable-resistance training on motor skills performance and interlimb asymmetries. Journal of strength and conditioning research, 36(5), 1200–1208. https://doi.org/10.1519/JSC.0000000000003594

Paton, M. E., & Brown, J. M. (1994). An electromyographic analysis of functional differentiation in human pectoralis major muscle. Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology, 4(3), 161–169. https://doi.org/10.1016/1050-6411(94)90017-5

Schleip, R., & Müller, D. G. (2013). Training principles for fascial connective tissues: Scientific foundation and suggested practical applications. Journal of Bodywork and Movement Therapies, 17(1), 103–115. https://doi.org/10.1016/j.jbmt.2012.06.007

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.

Stergiou, N., & Decker, L. M. (2011). Human movement variability, nonlinear dynamics, and pathology: Is there a connection? Human Movement Science, 30(5), 869–888. https://doi.org/10.1016/j.humov.2011.06.002