Constant progression is the corner stone  of any effective strength and conditioning program.

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It is for this reason that I’ve developed advanced progressions to the Tight rotation core exercise protocol.

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Once you have successfully performed the Tight Rotation Level 1 for approx 3 weeks. And, successfully performed the Tight Rotation level 2 for approx 3 weeks. You are now ready to move on to the Level 3 tight rotation abs exercise displayed in the below video.

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This Tight rotation variation is fantastic for improving sprinting / running speed and developing rotary torso strength and power!

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My good friend and fellow Strength Coach, Dewey Nielsen, has developed a fantastic Tight Rotation variation of his own.

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Dewey’s exercise involves a water filled medicine ball. The oscillation of the water creates some serious core control / stability demand.

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This is a great progression / variation from this Tight Rotation progression.

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Dewey really “gets it” and he’s always coming up with great training protocols. This exercise featured in the below video is no exception!

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I highly recommend you check out his Blog.

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Plus, Dewey works with MMA fighters, so he has to know what he’s talking about.

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Dewey Nielsen’s Tight Rotation with Water Ball

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Yet another advanced Tight Rotation Exercise is coming to you tomorrow!

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I’m still getting some great feedback on both, my Truth About Olympic Lifts article and my Olympic lifting Alternatives post.

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Folks seem to really dig the idea of getting the big gains in explosive power that these  Olympic Lifting Alternatives deliver, without the learning curve.

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Check out these more advanced, more explosive medicine ball exercise progressions.

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Each of these two exercises featured in the below videos are the next step (more advanced) from the two medicine ball exercises featured in my Olympic Lifting Alternatives post.

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By Nick Tumminello / Posted on T-nation August 13th.

They can be a great tool for athletes and gym rats, as long as you know how to use them… and when to avoid them.

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Continue Reading…

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