Core · Rotation and anti-rotation
Horizontal Bat Swing
The Horizontal Bat Swing mainly trains your obliques. Also working: abs and front delts.
One cable
Standing, light pull
How to do it
- Side-on to the pulley, handle in both hands near your shoulder
- Swing level away from the machine using hips and torso
- The arms extend forward as you go
- Return under control
Coach’s tip
Like a baseball swing: the power comes from the legs and the hip turn, the arms follow. Little weight, clean movement.
Noticeably loads the lower back. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Pulley at shoulder height
Grip
One single handle with both hands
Load
One cable
You need
Single handles
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (rotation and anti-rotation). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Horizontal Bat Swing work?
Mainly the obliques. The abs and front delts help.
How do I set up the cable machine for the Horizontal Bat Swing?
Pulley: Pulley at shoulder height. Grip: One single handle with both hands.
What can I do instead of the Horizontal Bat Swing?
For the same movement: Cable Wood Chop, Pallof Press and Kneeling Cable Wood Chop. In DCFT you swap with one tap.
DCFT
The Horizontal Bat Swing in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.