{"id":6360,"date":"2015-02-15T06:08:04","date_gmt":"2015-02-15T11:08:04","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=6360"},"modified":"2016-02-05T10:32:33","modified_gmt":"2016-02-05T15:32:33","slug":"7-insanely-effective-rotation-exercises-to-do","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/7-insanely-effective-rotation-exercises-to-do\/","title":{"rendered":"7 Insanely Effective Rotation Exercises To Do"},"content":{"rendered":"<p>Walk into any gym, and you\u2019ll find most trainers with clients doing exercises that mostly go front-to-back.<\/p>\n<p>Think exercises where you move forwards and backwards through the midline of the body, like a lunge or running.<\/p>\n<p>And I\u2019m not surprised to see this.<\/p>\n<p>Most traditional strength training programs heavily favor training in this forward\/backward (sagittal) plane of motion.<\/p>\n<p>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\u2026. it makes sense, right?<\/p>\n<h2 style=\"text-align: center;\">So What About Training in 3D?<\/h2>\n<p><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/Planes-of-Motion.jpg\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-6379\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/Planes-of-Motion-300x225.jpg\" alt=\"Planes-of-Motion\" width=\"300\" height=\"225\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/Planes-of-Motion-300x225.jpg 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/Planes-of-Motion.jpg 870w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>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<\/p>\n<p>That\u2019s why you need to add the \u201crotation\u201d movement pattern to your program (if you haven\u2019t already). And if you play tennis or golf, you already know how important it is to have rotational power to generate more force.<\/p>\n<p>Like I said, most trainers completely neglect to train the \u201crotation\u201d movement pattern \u2013 which is a <strong>major programming mistake<\/strong>!<\/p>\n<p>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.<\/p>\n<p>If a program is not designed properly, you\u2019ll notice movement deficiencies and strength imbalances.<\/p>\n<p>And that\u2019s not the only bad news\u2026<\/p>\n<p>Here is the #1 rotational exercise you should never do:<\/p>\n<p><strong>Bend and Twist.<\/strong><\/p>\n<div id=\"attachment_6362\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/bent_twist.jpg\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-6362\" class=\"wp-image-6362 size-medium\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/bent_twist-300x178.jpg\" alt=\"bent_twist\" width=\"300\" height=\"178\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/bent_twist-300x178.jpg 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/bent_twist.jpg 620w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p id=\"caption-attachment-6362\" class=\"wp-caption-text\">(This makes me cringe&#8230;BIG time!)<\/p>\n<\/div>\n<p><strong><em>\u201cWhy such a no-no KV?\u201d<\/em><\/strong><\/p>\n<p>You never, EVER want to <strong>bend forward and twist your spine at the SAME time<\/strong>. Seriously, this is even worse for your back than doing crunches or sit-ups.<\/p>\n<p>Bending down at the waist directs force straight to your spine. And that alone can cause back strain and disc problems.<\/p>\n<p>But add twisting your back, and you can cause disc herniation and accelerate degeneration of your spine.<\/p>\n<p><strong>YIKES!<\/strong><\/p>\n<p><strong>Warning:<\/strong> If you have an existing lower back problem (especially sciatica or a herniated disc) do not attempt these exercises below.<\/p>\n<p>Ok, there\u2019s no challenge test today. You need to start at Level One and work your way up. It\u2019s set up in two categories, since you can rotate by either initiating the movement from your upper body or from your lower body.<\/p>\n<h2>Lower Body Rotation<\/h2>\n<p>The following exercises target your glutes, specifically your gluteus medius. Enjoy!<\/p>\n<h2>Level One: Curtsy squat<\/h2>\n<p>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.<\/p>\n<p style=\"text-align: center;\"><strong>The Movement<\/strong><\/p>\n<p><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/curtsy-squat.png\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-6365\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/curtsy-squat-300x253.png\" alt=\"curtsy squat\" width=\"300\" height=\"253\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/curtsy-squat-300x253.png 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/curtsy-squat.png 724w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong>Ready for the Next Level?\u00a0<\/strong>Aim to do 3 sets of 15 quality reps on each leg before moving to Level 2.<\/p>\n<h2>Level Two: Crossover Step Up<\/h2>\n<p>This is a simple variation\u00a0on 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!<\/p>\n<p style=\"text-align: center;\"><strong>The Movement<\/strong><\/p>\n<p style=\"text-align: center;\"><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/crossover-step-up.png\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-6366\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/crossover-step-up-300x277.png\" alt=\"crossover step up\" width=\"300\" height=\"277\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/crossover-step-up-300x277.png 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/crossover-step-up.png 720w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong>Ready for the Next Level?\u00a0<\/strong>Aim to do 3 sets of 15 reps on each leg before moving to Level 3<\/p>\n<h2>Level 3: Reverse Lunge with Rotation<\/h2>\n<p>This exercise is not technically all lower body&#8230; you add an upper body twist (literally) that makes it more challenging.<\/p>\n<p style=\"text-align: center;\"><strong>The Movement<\/strong><\/p>\n<p style=\"text-align: center;\"><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/reverse-lunge-with-rotation.png\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-6367\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/reverse-lunge-with-rotation-300x249.png\" alt=\"reverse lunge with rotation\" width=\"300\" height=\"249\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/reverse-lunge-with-rotation-300x249.png 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/reverse-lunge-with-rotation.png 714w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h2>Upper Body Rotation<\/h2>\n<p>Let&#8217;s move to your upper body and develop your rotational core power.<\/p>\n<h2>Level 1: Rotating Plank<\/h2>\n<p>This is taking the plank to a whole different level. If you&#8217;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&#8217;ll love it! Are you more advanced? Add in a push up before switching sides.<\/p>\n<p style=\"text-align: center;\"><strong>\u00a0The Movement<\/strong><\/p>\n<p>\u00a0<a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/rotating-planks.png\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-6373\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/rotating-planks-300x220.png\" alt=\"rotating planks\" width=\"300\" height=\"220\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/rotating-planks-300x220.png 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/rotating-planks.png 711w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><strong>Ready for the Next Level?\u00a0<\/strong>Aim to do 3 sets of 8 reps on each side\u00a0before moving to Level 2.<\/p>\n<h2>Level 2: Wood Chop<\/h2>\n<p>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.<\/p>\n<p style=\"text-align: center;\"><strong>\u00a0The Movement<\/strong><\/p>\n<p style=\"text-align: center;\"><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/db-wood-chop.png\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-6371\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/db-wood-chop-259x300.png\" alt=\"db wood chop\" width=\"259\" height=\"300\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/db-wood-chop-259x300.png 259w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/db-wood-chop.png 594w\" sizes=\"auto, (max-width: 259px) 100vw, 259px\" \/><\/a><\/p>\n<p><strong>Ready for the Next Level?\u00a0<\/strong>Aim to do 3 sets of 10 reps on each leg before moving to Level 3.<\/p>\n<h2>Level 3: Core Rotations<\/h2>\n<p style=\"text-align: left;\">Might look easy, but it&#8217;s really important to do this exercise correctly. You should not feel it pulling in your back or knees.<\/p>\n<p style=\"text-align: center;\"><strong>\u00a0The Movement<\/strong><\/p>\n<p style=\"text-align: center;\"><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/core-rotations.png\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-6370\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/core-rotations-300x145.png\" alt=\"core rotations\" width=\"300\" height=\"145\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/core-rotations-300x145.png 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/core-rotations.png 590w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/cable-rotation.png\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-6369\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/cable-rotation-300x188.png\" alt=\"cable rotation\" width=\"300\" height=\"188\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/cable-rotation-300x188.png 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/cable-rotation.png 563w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h2>BONUS: Anti-Rotation Core Cable Press<\/h2>\n<p>This one is a little different&#8230; It&#8217;s an anti-rotation exercise, meaning your core has to work hard to resist rotation.<\/p>\n<p style=\"text-align: center;\"><strong>\u00a0The Movement<\/strong><\/p>\n<p style=\"text-align: center;\"><a href=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/cabel-core-press.png\" rel=\"lightbox[6360]\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-6368\" src=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/cabel-core-press-300x280.png\" alt=\"cabel core press\" width=\"300\" height=\"280\" srcset=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/cabel-core-press-300x280.png 300w, http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/02\/cabel-core-press.png 731w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\">The Final Word<\/h2>\n<p style=\"text-align: left;\">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.<\/p>\n<p style=\"text-align: left;\">Adding rotation exercises to your program can help you reduce the risk of injury and strength muscle imbalances, plus\u00a0improve your total body fitness so that you burn more calories overall.<\/p>\n<p style=\"text-align: left;\">If you want done-for-you workout program you can use to supercharge and simplify your fat loss, check this out:<\/p>\n<p style=\"text-align: left;\"><strong><span style=\"color: #0000ff;\"><span style=\"color: #000000;\">==&gt; <a href=\"www.bodyweightcardio500.com\/metabolic-fitness-challenge-special\"><span style=\"color: #0000ff;\">Click here to Flatten Your Belly in 28 Days\u00a0<\/span><\/a><\/span><\/span><\/strong><\/p>\n<p style=\"text-align: left;\">Have an awesome day!<\/p>\n<p style=\"text-align: left;\">Your Coach,<\/p>\n<p style=\"text-align: left;\">KV<\/p>\n<p style=\"text-align: left;\">\n","protected":false},"excerpt":{"rendered":"<p>Walk into any gym, and you\u2019ll 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<\/p>\n","protected":false},"author":1,"featured_media":6369,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[425,598],"tags":[603,630],"class_list":["post-6360","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-exercise-progressions-series","tag-exercise-progressions","tag-rotation-exercises"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Insanely Effective Rotation Exercises To Do<\/title>\n<meta name=\"description\" content=\"7 Insanely Effective Rotation Exercises to add into your training program to burn fat faster\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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