Why Anti-Rotation is Key to your Training
Why Anti-Rotation is Key to your Training Program
Imagine waking up to a sunny, cool fall morning. You feel great and energized and take advantage by taking your best four-legged friend on a neighborhood walk.
You tie up shoes, attach the leash, and open the door, only to be welcomed by a squirrel at your front yard. Your dog sprints out to attack the squirrel, violently pulling you with him. You try to chase after him, but you struggle because of a shooting pain in your low back, ruining your morning, day, week, and even month.
This scenario could happen to anyone. Thus, the importance of incorporation anti-rotation movements to your training routine.
Yes, everyone would love to have a six-pack, but don’t fall into the trap of thinking that is the main reason for core training. Your core is not just your abdominals. It also consists of your pelvis, low back, hips, and glutes. Its main function is to hold your body upright and to stabilize it. Thus, when an external force acts against you, your core needs to have the strength and stability to resist that force in order to prevent injuries.
Anti-rotation movements can do just that. Anti-rotation (and anti-extension) exercises train the core muscles that control the transverse and sagittal plane movement of the spine, rib cage, and pelvis. Anti-Rotation is great for building core stability and enhances your body’s ability to resist force. It involves contracting your core and holding it completely still while keeping your body within just one singular plane, or direction of motion.
Here are some of my go-to anti-rotation exercises:
Pallof Press
Kneeling Halos
Mace/ Lever Bell Side Press
Off-Set Resistance Squats and Hinges
Bird Dogs
Dead Bugs
So, make sure you incorporate anti-rotation into your training program. It will not only help build core stability and prevent injuries, but it will also make your stronger in other exercises and help build a better mind/body neural connection. You will have the strength and stability to hang on to that dog leash, as Fido attempts to attack that squirrel. Get’em boy!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
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