Why Rotational Hip And Core Exercises Matter

Are You Locked Into One Range of Motion?

Take a look at your current workout plan and ask if it takes advantage of all 360-degrees when you move. 

Or do you typically move on the sagital (linear) plane with some variation of squat, hip hinge, forward lunge, or bridge?

If you've experienced nagging hip and low back pain, or feel your SI joint is out of whack, try adding rotational movement in the mix. 

 

Rotational Hip and Core Strength Importance

Think about when you throw a baseball or softball. What happens with your trunk?

Hopefully it rotates. If you've ever tried throwing a ball without trunk rotation, you'll notice it doesn't go far. 

Same thing goes for batting, hitting a golf ball, throwing a frisbee, swinging an ax. 

A lot of what we do in our day, be it sports, or otherwise requires our hips and trunk to move in different ways. 

Controlled rotational exercises are a great way to not only improve trunk and hip strength from these positions, but also stave off pain and potential injury from being locked into one range of motion too long and too often. 

Below are two of my favorite ways to add rotational movement to your workout. 

 

Hockey Deadlift

  1. Grab a lighter kettlebell and place it on the outside of one foot. 
  2. From a narrow stance, hinge the hips back until the hands comfortably reach the kettlebell. 
  3. Grab the kettlebell with both hands, bracing through the core while shooting the hips back toward the wall. 
  4. Stand up with the kettlebell, extending through the hips and knees.
  5. Hinge back and rotate slightly to place the bell on the other side. 
  6. Repeat for reps. 

 

 
 
 
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Rotational medicine ball slams 

 

 
 
 
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This video shows two variations of the medicine ball slam that I love. The first is a half kneeling slam. Rotate fully through the torso, slamming the ball on the outside of the tall knee.

Remember that slams are to be fast and explosive. Don't be a hero by using a heavy weight. 

The second one of a tall kneeling slam. Rotate fully, slamming the ball on one side and then the other. 

Putting It All Together

Now you have three awesome rotational exercises to improve hip and core strength. I recommend adding one to your workout week on a day you strengthen your core or do hip hinge movements. 

 

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