The FreeMotion cable machine uses the stackable weight-plate system with pulleys and cables. It has two adjustable arms with a handle on each side that you can change for the height and angle of the grips. According to Gray Cook, founder of Functional Movement Systems in Danville, Virginia, you can use the FreeMotion weight machine to do full-body workouts without having to change stations or move around. You can also change the type of handle to create different workouts, such as using a straight bar, rope or a regular handle. This allows you to do hundreds of different exercises with different strategies.
Squat Pull
Step 1
Set the arms parallel to the ground. Face the machine and grab a handle in each hand. Take two steps back, and stand with your legs hips-width apart with your feet pointing forward.
Step 2
Squat down as low as you can with your torso upright and your arms extended.
Step 3
Stand back up and pull the handles toward your armpits, squeezing your shoulder blades together.
Step 4
Gradually extend your arms and squat down at the same time. Repeat the movement 10 to 12 reps for three sets.
Standing Chest Press
Step 1
Set the handles in the same position as the previous exercise. Face away from the machine and grab a handle in each hand. Take two steps forward.
Step 2
Stand with your right leg in front of you. Exhale and push the handles forward until both arms are straight in front of your chest.
Step 3
Inhale and bring your elbows out, squeezing your shoulder blades together. Repeat the exercise for 10 to 12 reps for three sets.
Standing Chop
Step 1
Raise one of the arms of the machine from its parallel position to a 45-degree angle. Grab the handle with both hands and lace your fingers together.
Step 2
Stand with your legs hips-width apart and your right shoulder facing the handle.
Step 3
Pull the handle down and across your body toward your left hip. Turn your torso and hip to your left, and pivot your right leg at the same time.
Step 4
Reverse the movement, and repeat the exercise for eight to 10 reps for two to three sets on each side.
Standing Lift
Step 1
Lower the arm of the machine 45 degrees from its parallel position. Grab the handle with both hands with your fingers laced together. Stand with your legs hips-width apart.
Step 2
Stand with your right shoulder toward the handle. Pull the handle up and across your body toward your left shoulder. Turn your torso and hip to your left, pivoting your right leg at the same time.
Step 3
Reverse the movement back to starting position. Do eight to 10 reps for two to three sets on both sides.
Tips and Warnings
- You can do all of the exercises in a circuit training manner where you do each exercise without rest for one round. Rest for one minute, and repeat the entire series two to three more times. According to Juan Carlos Santana, director of the Institute of Human Performance in Boca Raton, Florida, this method helps you save time and develop muscular endurance.
- Never change the weight while the cable and pulleys are in motion, or the weight plates could crush your fingers or hand.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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