Anti-Extensions-Walkout am Kabel

So führst du sie aus

1. 1Preparation and positioning. Set the pulley to the prescribed height, attach the handle securely, check the cable path, and select a load that leaves the stack controlled.
2. 2Starting position. Face away from the cable with the handle held near the chest or overhead as defined, ribcage over pelvis, and a stable stance.
3. 3Concentric / walkout phase. Step away from the stack in small controlled steps while resisting rib flare and lumbar extension.
4. 4End position. Reach the planned distance or arm extension with the trunk and pelvis still facing the starting direction and the cable clear of the body.
5. 5Eccentric / return phase. Walk back toward the stack under control without letting the cable pull the ribs or pelvis out of position.
6. 6Breathing and bracing. Breathe behind a moderate brace rather than holding the breath for the entire rep or set.
7. 7Valid rep. A rep reaches the same distance or arm marker and returns with stable stance, square trunk/pelvis, controlled stack, and no visible extension or rotation compensation.

Häufige Fehler

• Changing the setup between reps

  Korrektur: Fix stance, grip, support, and range before the set and keep them constant.

• Using momentum

  Korrektur: Reduce load or leverage and make both directions visibly controlled.

• Shortening the difficult range

  Korrektur: Use the same start and end markers on every valid rep.

• Continuing after technique loss

  Korrektur: End the set at the first persistent breakdown rather than rehearsing compensation.

Sicherheit

• Adjust the machine to the user, verify the selector pin/attachment and safety stops, and keep hands, clothing, and other people clear of the moving lever, cable, and stack.
• Choose a load, range, and setup that permit a controlled return or exit; stop the set rather than compensating through sharp or progressively worsening symptoms.

Progressionen & Alternativen

• RegressionShort-range Cable Anti-Extension Walkout— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Cable Anti-Extension Walkout.
• ProgressionLonger-range Cable Anti-Extension Walkout— Increase load, range, instability, or skill demand after Cable Anti-Extension Walkout is repeatable through the planned volume with reserve and no technique drift.
• AlternativeAb-Wheel-Rollout— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Cable Anti-Extension Walkout is impractical or poorly tolerated.