Core Rotation Strength & Power (Exercises and Progressions)
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- Опубліковано 6 лип 2024
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This video provides you with a simple 4 step exercise progression for improving trunk rotation strength and power.
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Intro: 0:00
Progression 1: Anti Rotation Press: 0:39
Progression 2: Anti Rotation Isometric: 1:49
Progression 3: Resisted Trunk Rotation: 2:21
Progression 4: Medicine Ball Rotational Throws: 3:24
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! What other topics do you want us to cover?
Cool progression. I struggle with rotational strength. My back keeps misaligning every time I do rotations. I got it strong at some point but it recently came back so this progression will definitely help me.
I'd forgotten about these but they are important!
thank you
Amazing content! Thank you!
Thank you for #3!! I needed a breakdown , my lower back was hurting:(
I think your resisted trunk rotation example is one of the better ones I've seen. Only thing I'd change would be making sure hands/resistance are a little more at shoulder width. It's ideal to have a tall spine as much as possible, otherwise slouching would be more of a trunk flexion exercise and not emphasize the obliques. Of course, with that said, in true trunk rotation, the rectus abdominis is one of the assisting muscles anyway.
During the band resisted trunk rotations is it safe to rotate, in either or both directions, further than demonstrated? I'm a golfer, and I want to make sure that I'm not strengthening in too short of a range of motion.
How often should I do these per week?
What do you think of doing the trunk rotation exercise with bodyweight, on the floor and feet in a pushup position?
Amazing video.
Just wanted to know if this has to be done everyday ? I am struggling with QL for quite sometime.
This is just like any exercise, it shouldn't be emphasized over any other anatomical movement or plane of motion.
Also, QL isn't really a trunk rotator. It at most is a very weak same side rotator. QL's prime responsibilities lies in the frontal plane (side to side motions).
What shoes are you wearing
Why are you not rotating from the legs (hips) also when performing the resisted rotation? Since most of the power comes from the legs, and not the core during rotation.
Do you think replacing the medicine ball with resistance band a good alternative for developing power?
It can be an option if that's all you have available.
Is there a reason you suggest the inside leg being up opposed to outer leg?
Have the same question man.
I think it's to have more stability during the exercise
You can perform it either way, but it is more stable with inside leg up.
Is there a way to do the first exercise so it doesn’t hurt the shoulder?
I always tell clients if an exercise is causing any pain/discomfort, do NOT do that anymore until you fix the problem. Pain is a "check engine light" sort of indicator. And by fix the problem, I mean it most likely is a muscle(s) that is inhibited and not working correctly. Something like MAT (Muscle Activation Techniques) is really the best way to therapeutically fix the problem.
팔로 잡고 회전하기 전부터 가슴을 들고해야 어깨에 무리가 가지 않습니다. "Chest UP!"
Good exercises but keep in mind that you work for power so you shouldn't do them slowly and you don't need high reps, you gotta go explosive 5-10reps max.
No. Explosive exercises are fine for plyometric type of workouts. But obviously not all workouts should be plyometrically based.
Sieht interessant aus, aber in Englisch bin ich ne Niete :/