ShareWalk into any gym, and you’ll find most trainers with clients doing exercises that mostly go front-to-back.
Think exercises where you move forwards and backwards through the midline of the body, like a lunge or running.
And I’m not surprised to see this.
Most traditional strength training programs heavily favor training in this forward/backward (sagittal) plane of motion.
But if you want to you want to reach the next level of total body fitness, you need to move in 3D. Since we live and move in three dimensions…. it makes sense, right?
So What About Training in 3D?
Almost all sports, and most everyday activities require you to stabilize the core in the transverse (rotational) plane as your upper body turns rapidly back and forth over a short range of motion
That’s why you need to add the “rotation” movement pattern to your program (if you haven’t already). And if you play tennis or golf, you already know how important it is to have rotational power to generate more force.
Like I said, most trainers completely neglect to train the “rotation” movement pattern – which is a major programming mistake!
You limit your ability to move with equal effectiveness in any direction. And even worse, it can lead to joint dysfunction, decreased range of motion, and increases your risk of injury.
If a program is not designed properly, you’ll notice movement deficiencies and strength imbalances.
And that’s not the only bad news…
Here is the #1 rotational exercise you should never do:
Bend and Twist.
(This makes me cringe…BIG time!)
“Why such a no-no KV?”
You never, EVER want to bend forward and twist your spine at the SAME time. Seriously, this is even worse for your back than doing crunches or sit-ups.
Bending down at the waist directs force straight to your spine. And that alone can cause back strain and disc problems.
But add twisting your back, and you can cause disc herniation and accelerate degeneration of your spine.
YIKES!
Warning: If you have an existing lower back problem (especially sciatica or a herniated disc) do not attempt these exercises below.
Ok, there’s no challenge test today. You need to start at Level One and work your way up. It’s set up in two categories, since you can rotate by either initiating the movement from your upper body or from your lower body.
Lower Body Rotation
The following exercises target your glutes, specifically your gluteus medius. Enjoy!
Level One: Curtsy squat
Ladies, this is my #1 exercise for hitting your glutes. You simply must do this, ok? Work hard to keep your hips square throughout the exercise.
The Movement
Ready for the Next Level? Aim to do 3 sets of 15 quality reps on each leg before moving to Level 2.
Level Two: Crossover Step Up
This is a simple variation on a regular step up, but it completely changes the movement pattern. Again, it targets the glute medius (a very important stabilizing muscle in your butt). Give it a try!
The Movement
Ready for the Next Level? Aim to do 3 sets of 15 reps on each leg before moving to Level 3
Level 3: Reverse Lunge with Rotation
This exercise is not technically all lower body… you add an upper body twist (literally) that makes it more challenging.
The Movement
Upper Body Rotation
Let’s move to your upper body and develop your rotational core power.
Level 1: Rotating Plank
This is taking the plank to a whole different level. If you’ve never done this before, make sure you brace you core hard to resist the rotation as you bring your arm up into a T-shape. You’ll love it! Are you more advanced? Add in a push up before switching sides.
The Movement
Ready for the Next Level? Aim to do 3 sets of 8 reps on each side before moving to Level 2.
Level 2: Wood Chop
I LOVE this exercise! You can do this with a cable machine too, if you have access to a gym. Start with a light weight, and focus on initiating the movement and generating power through your hips.
The Movement
Ready for the Next Level? Aim to do 3 sets of 10 reps on each leg before moving to Level 3.
Level 3: Core Rotations
Might look easy, but it’s really important to do this exercise correctly. You should not feel it pulling in your back or knees.
The Movement
BONUS: Anti-Rotation Core Cable Press
This one is a little different… It’s an anti-rotation exercise, meaning your core has to work hard to resist rotation.
The Movement
The Final Word
The rotation movement pattern is one of the most important to train, whether or not you play sports. But unfortunately, too many trainers completely neglect it.
Adding rotation exercises to your program can help you reduce the risk of injury and strength muscle imbalances, plus improve your total body fitness so that you burn more calories overall.
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Have an awesome day!
Your Coach,
KV
