Core training is a hot topic. It always has been and always will be. Why? – Because even though we all may have different approaches to training the “core”. We all agree that the Core is important for health and performance.
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In this post, I’m going to provide with with an informative video that reveals a major missing piece to the core training spectrum. And, in the video, I show you a simple, very effective way to fill the gap and make your rotary / anti-roation core training more complete.
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So, if you want to discover a quick and easy way to improve your core training and create workouts that are safer and more effective, watch the video below now!
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i also think that key to rotary training is transverse hip mobility (especially IR mobility, the quality of pelvic movement on the femur), lumbar stability and thoracic mobility…
we progress from 1. static (anti-rotation) “movement” @ the lumbar spine = alternating 3 point front planks, front to side planks, etc. in combination w/ hip internal rotation mobility exercises to 2. standing anti-rotation exercises (pallof-press, etc.) and 3. combination of hip IR + thoracic spine motion to transfer power (taking advantage of the serape effect)
I really like exercise where you teach your neuromuscular stabilisation system to switch on and off rapidly. While extending your arms in the pallof-press the weight comes off the plate-stack, so your stabilization-system has to react. After a 2-3s hold you lower the weight and release the tension and “relax”. With the next rep your anti-rotation “system” has to kick in again. That´s the same reason why i love suitcase deadlifts for stability in the frontal plane.
Stefan
I have to agree this is a touchy subject as one coach will say spinal rotation is good (the ability to seperate hips from shoulders) and others argue the lumbar spine was better meant for anti-rotation.
In the upright athletic position it’s my experience that the pure seperation of hips/shoulders does little in the way of performance carryover and if anything it simply increases the bulk of the obliques which aesthetically pretty much no one wants.
My favorite go to exercise for ground to fingertip force transfer through rotation is the cornered barbell “landmine” exercise ensuring the athlete focuses on “heel release” during the side to side nature of the twist.
Thanks Coach for bringing this subject back up. It’s easy to forget these little but important things.
Cheers,
Adrian
Hi Coach Nick, Do the medicine ball, fast, lateral rotations/anti-rotations and the weight-bar rotations/anti-rotations that we saw you and Alli doing a while back when she was preparing for her competition still have a place in a good core workout or does this hip rotation replace them? It looks like it doesn’t replace them but complement them as long as the lumbar rotation of the two previous r/ar’s are not extreme in either angle of rotation and that the force is under control at all times? I’m trying to get a handle on how these things work together. Thanks Coach, gene s
As usual, you bring to light important points. I agree that hip internal rotation is essential to a balanced training. In tai chi practice, the movements “twisting & swinging” are an important part of the practice. It resembles what you are showing in the video, done mindfully it is said to balance the energy of the spine and the flow of “Chi” to the kidneys.
Nick,
simple yet great explanation and tips. IR of the hip is very important and overlooked when it comes to assessments and training.
Luka
Let’s say the athlete is lacking internal rotation.
A lying knee to knee stretch is the only thing that comes to my mind. But female athletes that have large Q-angles, maybe the risk to benefit ratio might not be worth it for them.
What else would you recommend that athletes do to get more mobility and range of motion for internal rotation?
Nick:
Can you provide some good exercises to train the internal rotators for baseball players?
Great stuff. This is kind of a confirmation for me as I’ve been doing these but have had some reservations. I’ve seen trainers that I respect showing rotation/anti-rotation movements that stress either anti-rotation with no movement at any joint or at just the t-spine.
What do you suggest for rotary training with females who lean towards internal hip rotation in their static posture (slightly pronated feet and valgus knees)?
Susan,
I will see if we can work something into the rotation.
Best regards!
Coach N
Henry,
I’ve had a few requests for more Hip Internal Rotation exercises. I will see about posting something in the near future.
Best regards!
Coach N