Excalibur Cable Rows anyone?

[Andy Latham]

Dunno about everyone else, but I bloomin loved those sled pulls we did on Saturday. Not sure what they are called but you basically squat and drag the sled in a motion as if you were drawing a sword from a hilt. Great exercise Kev mate! Really felt it on my oblique’s, which frankly is where I need to expel my effort and any exercises I can do which hit my love handles is a bonus! Side plank is good, but these bad-boys really do the trick!

Anyhoo, I’ve been thinking about how these could be adapted in the gym without a sled and I recon the cable row machine is the way to go. I usually stay clear of the “machines” in the weights room as they usually force isolated movement, but I recon a cable row, levered from the base could serve as an alternative way to perform the “Excalibur” motion we do with the sleds. I’m imagining a set on the left side and a set on the right etc with the appropriate weight on the stack and you drag the cable from the squat position up across your body as you stand, stretching the cable out to the top side in a diagonal motion. I recon this would have a similar affect to the sled pulls.

Unless I’m talking out of my arse these probably already exist under another name other than the only one I can think of: “Excalibur Cable Rows” but will give them a shot tonight. Do you recon these will deliver a similar benefit to the "sort of equivalent" we did at Booty with the sleds…?

-BBA

[Andy Latham]

Well i did them last night and woaaaaah baby, they do the trick. Can still feel my sides aching today! Did a few sets of 8 with c30kg on the stack and they certainly got me working in all the right places! Cool :-)

[Kevin Raison]

Hi mate,

These are indeed great exercises for the obliques. They are usually termed 'cable wood chops' or 'reverse chable wood chops'. Personally I like yours better. Although these are really great for working the obliques and stopping the back muscles from overworking in rotation, to really get rid of those love handles you need to cut the carbs.

This is where we store our carb gene. Keep to a maximum of 50grams a day of fibrous veg, such as broccli, kale, spinach, cabbage. Try to stay away from 'Neo' or new carbs like breads, pasta, cake and all the crap stuff.

Sounds like you need a Biosignature Modulation doing.

Well done though mate, it's great to hear you trying out new exercises from Boot Camp

Andy Latham said:

Well i did them last night and woaaaaah baby, they do the trick. Can still feel my sides aching today! Did a few sets of 8 with c30kg on the stack and they certainly got me working in all the right places! Cool :-)

[Andy Latham]

cheers mate, we'll have a chat about the Biosig - I'm up for that.... I do eat my fill of fibrous veg and protein from fish, chicken and chickpeas. I don't over indulge on carbs like cakes, pasta & rice, but I do eat bread and lots of jacket potatoes. I guess it's no more spuds for me then, if I cut out carbs? My problem is I've got the appetite of a shire horse and although I eat healthily with lots of green stuff, I find it doesn't fill me, so I add a jacket potato to my evening meal as a healthy way to fill the gap...

[Kevin Raison]

It's one of the most common problems/concerns about cutting out your carbs. For the moment (until the biosig) I'd increase your protein and good fats. As always and with everyone, I recommend Poliquins 720, 780 or concentrate fish oil. Wait about a week and theres a deal on all Poliquin supplements.

Andy Latham said:

cheers mate, we'll have a chat about the Biosig - I'm up for that.... I do eat my fill of fibrous veg and protein from fish, chicken and chickpeas. I don't over indulge on carbs like cakes, pasta & rice, but I do eat bread and lots of jacket potatoes. I guess it's no more spuds for me then, if I cut out carbs? My problem is I've got the appetite of a shire horse and although I eat healthily with lots of green stuff, I find it doesn't fill me, so I add a jacket potato to my evening meal as a healthy way to fill the gap...

[Kevin Raison]

BTW. The Poliquin deals are from me.

Kevin Raison said:

It's one of the most common problems/concerns about cutting out your carbs. For the moment (until the biosig) I'd increase your protein and good fats. As always and with everyone, I recommend Poliquins 720, 780 or concentrate fish oil. Wait about a week and theres a deal on all Poliquin supplements.

Andy Latham said:

cheers mate, we'll have a chat about the Biosig - I'm up for that.... I do eat my fill of fibrous veg and protein from fish, chicken and chickpeas. I don't over indulge on carbs like cakes, pasta & rice, but I do eat bread and lots of jacket potatoes. I guess it's no more spuds for me then, if I cut out carbs? My problem is I've got the appetite of a shire horse and although I eat healthily with lots of green stuff, I find it doesn't fill me, so I add a jacket potato to my evening meal as a healthy way to fill the gap...

[Andy Latham]

S'weet nice one, we'll have to have a chat about all of this, I'm gonna read what i can find on the Poliquin site about Biosig... btw, as per your advice I'm starting my no-BRPPing diet today (i.e. no Bread, Rice, Pasta & Potatoes...) so gonna go carb free for a while and see how I get on.. ta for the advice

[Andy Latham]

Hi mate,

I spotted wootchops with Kettlebells on t'interweb:

http://www.youtube.com/watch?v=wA7hrU20Kd4

Recon we could do them in booty?

-And

Kevin Raison said:

Hi mate,

These are indeed great exercises for the obliques. They are usually termed 'cable wood chops' or 'reverse chable wood chops'. Personally I like yours better. Although these are really great for working the obliques and stopping the back muscles from overworking in rotation, to really get rid of those love handles you need to cut the carbs.

This is where we store our carb gene. Keep to a maximum of 50grams a day of fibrous veg, such as broccli, kale, spinach, cabbage. Try to stay away from 'Neo' or new carbs like breads, pasta, cake and all the crap stuff.

Sounds like you need a Biosignature Modulation doing.

Well done though mate, it's great to hear you trying out new exercises from Boot Camp

Andy Latham said:

Well i did them last night and woaaaaah baby, they do the trick. Can still feel my sides aching today! Did a few sets of 8 with c30kg on the stack and they certainly got me working in all the right places! Cool :-)

[Kevin Raison]

This is a great exercise. In fact you may have already done this with the IMT exercises (usually with a med ball). My only concern is Insurance claims on peoples knees. Theres a great exercise called the figure of eight where you wrap a towel through the KB and with the extension on the towel draw a figure of eight....KILLER!!!!!

Andy Latham said:

Hi mate,

I spotted wootchops with Kettlebells on t'interweb:

http://www.youtube.com/watch?v=wA7hrU20Kd4

Recon we could do them in booty?

-And

Kevin Raison said:

Hi mate,

These are indeed great exercises for the obliques. They are usually termed 'cable wood chops' or 'reverse chable wood chops'. Personally I like yours better. Although these are really great for working the obliques and stopping the back muscles from overworking in rotation, to really get rid of those love handles you need to cut the carbs.

This is where we store our carb gene. Keep to a maximum of 50grams a day of fibrous veg, such as broccli, kale, spinach, cabbage. Try to stay away from 'Neo' or new carbs like breads, pasta, cake and all the crap stuff.

Sounds like you need a Biosignature Modulation doing.

Well done though mate, it's great to hear you trying out new exercises from Boot Camp

Andy Latham said:

Well i did them last night and woaaaaah baby, they do the trick. Can still feel my sides aching today! Did a few sets of 8 with c30kg on the stack and they certainly got me working in all the right places! Cool :-)

[Kevin Raison]

BTW you can also use a med ball with rope through it. Been thinking of getting some but money is too low at the moment


Kevin Raison said:

This is a great exercise. In fact you may have already done this with the IMT exercises (usually with a med ball). My only concern is Insurance claims on peoples knees. Theres a great exercise called the figure of eight where you wrap a towel through the KB and with the extension on the towel draw a figure of eight....KILLER!!!!!

Andy Latham said:

Hi mate,

I spotted wootchops with Kettlebells on t'interweb:

http://www.youtube.com/watch?v=wA7hrU20Kd4

Recon we could do them in booty?

-And

Kevin Raison said:

Hi mate,

These are indeed great exercises for the obliques. They are usually termed 'cable wood chops' or 'reverse chable wood chops'. Personally I like yours better. Although these are really great for working the obliques and stopping the back muscles from overworking in rotation, to really get rid of those love handles you need to cut the carbs.

This is where we store our carb gene. Keep to a maximum of 50grams a day of fibrous veg, such as broccli, kale, spinach, cabbage. Try to stay away from 'Neo' or new carbs like breads, pasta, cake and all the crap stuff.

Sounds like you need a Biosignature Modulation doing.

Well done though mate, it's great to hear you trying out new exercises from Boot Camp

Andy Latham said:

Well i did them last night and woaaaaah baby, they do the trick. Can still feel my sides aching today! Did a few sets of 8 with c30kg on the stack and they certainly got me working in all the right places! Cool :-)