Three Rotational Exercises to Improve your Fitness & Health
If your core rotators are strong, you will be able to move more efficiently and with greater control. Rotation is an important movement pattern that should be included in all fitness training programs.
When looking at fundamental movement patterns in our training, there is one that is often overlooked at all fitness levels. I've realized we all need to incorporate different planes of motion in our training to reach our fitness goals in the short term and when setting goals for sustainable health and wellness.
The fundamental human movement patterns are:
Squat
Hinge
Push (Vertical and Horizontal)
Pull (Vertical and Horizontal)
Lunge
Rotation
Locomotion
All of these patterns are important to train in some capacity, but let's focus on rotational movements today.
Why rotation?
A strong, functional core rotates effectively; it stabilizes the spine and aids in many movements. If your core rotators are strong you will:
Be less susceptible to injury
Appear to have a leaner/smaller waist
Have better core stability and strength
Have greater range of motion
Have improved rotational power and rotational strength
My top 3 rotational exercises
These are not necessarily the best rotational exercises for you and your specific goals, but they are three of my favourites and can help you achieve your goals.
Coil Press
This is a combination exercise that incorporates the rotational function of the core with an overhead press. It covers muscles from the shoulders through to the core.
Set-up - Start in a half kneeling position and grab the dumbbell with the same hand as the forward knee. Drive the elbow of the loaded hand down toward the hip and pull the hips back to load for rotation.
Execution - As you press the dumbbell towards the ceiling (it should travel straight up), you will “uncoil” your core by rotating your torso. When the dumbbell is overhead, your core should be coiled to the other side, so you've lengthened the side of the body with the dumbbell and shortened the side without the dumbbell. Return to the start position by bringing the dumbbell down and “re-coiling” your core.
2. Rotational Ball Slams
This one is great for letting some aggression out. The rotation works the core and the throw into the floor flexes your spirit and works your shoulders and lats.
Set-up - Grab a ball and start with your feet about hip width apart, facing forward.
Execution - Pull the ball up over your head and pivot your left foot as you throw the ball down toward the floor on your right side. Pick the ball up and pivot the right foot as you throw the ball down on your right side. Continue in this fashion until target reps are achieved.
3. Half Kneeling Kettlebell Windmills
This one is more of a side bend and less of a rotation, but it works the rotational muscles. It also requires some shoulder stabilization and control.
Set-up - Get into your half kneeling position with one knee down and the other knee bent to 90 degrees. Put the KB overhead in the same hand as the forward knee.
Execution - Keep your eyes on the Kettlebell as you push your hip away from the bell and bring your hand towards the floor. If you have the mobility, continue to side bend until your elbow or shoulder reaches the floor. Push the floor away as you return to your half kneeling position.