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Antirotational exercises train us to stay aligned and stable while resisting an outside force — the twist of rotation.

“Antirotation allows us to train our ability to brace ourselves, which has two major benefits,” says Life Time master trainer Joe Meier, CSCS. “First, the ability to resist rotation can help prevent lower-back injuries, something that affects most people at some point in their lives. Second, the ability to stabilize the midsection allows us to efficiently transfer power from our lower body to our upper body, something that happens every time we swing a racquet or golf club or open a door.”

Because antirotational exercises are inherently designed to resist movement through the core (including the hips, abdominals, and back), the only safety tip for them is to do precisely that: Keep the core stable.

Starting by adding one of these moves to your next workout.

1) Palloff Press

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  • Anchor a resistance band (or a D handle if using a cable machine) at shoulder height and stand with your left shoulder pointed toward the anchor point and feet at least shoulder width apart.
  • Grasp the band with both hands at chest level and step far enough from the anchor point to create light tension on the band.
  • Brace your core then press the band straight away from your chest until your arms are fully extended. With control, return the band to your chest.
  • Repeat for the desired number of repetitions, then repeat with the right shoulder facing the anchor.
  • Perform four to 12 reps per side for two sets.

2) Pallof Press With Overhead Press

  • Anchor a resistance band (or a D handle if using a cable machine) at shoulder height and stand with your left shoulder pointed toward the anchor point.
  • Grasp the band with both hands at chest level and step far enough from the anchor point to create light tension on the band.
  • Brace your core and squeeze your glutes, then press the band straight away from your chest until your arms are fully extended.
  • Keeping your arms extended and your core braced, reach forward and up to raise your hands overhead
  • With control, reverse the motion to lower your extended arms in front of you, then bend the elbows to return the band to your chest.
  • Repeat for the desired number of repetitions, then perform the same exercise with the right shoulder facing the anchor.
  • Perform four to eight reps per side for two sets.

3) Pallof Press With Lateral Step

  • Anchor a resistance band (or a D handle if using a cable machine) at shoulder height and stand with your left shoulder pointed toward the anchor point.
  • Grasp the band with both hands at chest level and step far enough from the anchor point to create light tension on the band.
  • Brace your core and squeeze your glutes, then press the band straight away from your chest until your arms are fully extended.
  • Keeping your arms extended and your core braced, take three to four small steps to the right, away from the anchor point, to increase tension on the band.
  • With control, reverse the motion to step back to your starting position, then return the band to your chest.
  • Repeat for the desired number of repetitions, then perform the same exercise with the right shoulder facing the anchor.
  • Perform two to four reps per side for two sets.

4) Plank With Alternating Leg Raise

  • Assume a high plank position, with your hands slightly wider than shoulder width, your arms extended (but not locked), and your body straight from heels to the top of your head. Distribute your weight evenly across your entire hands and stay neutral: Don’t crane your neck up or drop your head toward the floor.
  • While holding this plank position, raise one foot off the ground so your leg is hovering at about hip-height. Don’t let your back arch, your hips pike up, or your body shift or twist.
  • Return that foot to the floor, then raise the opposite leg in the same manner.
  • Repeat with control, alternating sides on each repetition.
  • Perform four to 12 reps per side for two sets.

This was excerpted from “6 Dynamic Core Training Exercises” which was published in Experience Life.

Photography by: Colin Simmons; Styling: Pam Brand; Model: Joe Meier
Maggie
Maggie Fazeli Fard

Maggie Fazeli Fard, RKC, is an Experience Life senior editor.

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This Post Has One Comment

  1. My favorite core exercises are “anti-rotation” exercises performed in a plank or quadruped position. Many different activities fall under the category of anti-rotation, but the main focus is that your core has to stabilize you and not allow you to lose support as you perform alternating tasks with your extremities.

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