Resist the Rotation

November 29th, 2009 | By areyes

The ability to create a forceful rotation of the trunk is an integral part of many common athletic movements, and strengthening that movement has become common practice in strength and conditioning programs across the world. Baseball players, boxers, figure skaters and gymnasts rely on trunk rotation to successfully perform every throw of the ball, swing of the bat and left hook to the body. To do this, athletes must strengthen and train their internal and external oblique, the musculature that creates rotation within the trunk. Woodchoppers, Medicine Ball Hip Throws and Straight Arm Cable Trunk Rotation have all become highly popular exercises to improve on this aspect. The left and right external oblique originate on the outer regions of the 5^th-12^th ribs and insert on the front region of the pelvis. When rotating to the left, the right external oblique contracts to pull the ribs closer to pelvis. When rotating to the right, the left external oblique performs the same action. The left and right internal oblique originate at the spine and front side of the pelvis and insert at the front side of the 8^th-10^th ribs. As rotation occurs to the left, the left internal oblique contracts to bring the ribs closer to the spine and pelvis. The same can be said for rotation to the right and the right internal oblique.

With the rapid rise in popularity of grappling sports, another aspect of this muscle group must be brought to the forefront: the ability to resist rotational forces being placed upon the body. In wrestling, jiujitsu and mixed martial arts, competitors are constantly trying to create an imbalance within the opponent to facilitate the gain of an advantageous position. Wrestlers will rotate their opponents to attack on the following reactionary movement because, on most occasions, the reaction is to pull directly away from the rotational force in a manner that leaves a completely new opening. A backward step is taken or an arm is pulled back to the body.

Jiujitsu fighters place rotational force upon their opponents to perform ground sweeps and create positions to slap on submissions. The same muscles that control trunk rotation can also be isometrically contracted to resist and stop unwanted rotation without having to create another movement.

To train this aspect of the obliques, rotational force must be placed on the athlete while he/she is successfully resisting rotation of the body. Here are two exercises that will greatly enhance rotational resistance:

1) Pallof Press: At a cable station, adjust the pulley so the handle is at chest level of the participating athlete. Have the athlete stand perpendicular to the pulley with the line of resistance (the cable handle to the pulley) extending to left or right side. With feet shoulder width apart and both hands placed around the handle, extend arms straight forward from the middle of the chest without veering off a straight path or rotating. Repeat desired repetitions and switch to other side. When arms are extended, the resistance arm is a much greater length, so keeping stability will prove far more difficult at this point.

Here are some parameters to follow for the Pallof Press:

*Strength: 6-10 repetitions for 3-5 sets

*Increased Dynamic Stability: 40 sec. of a rapid tempo

*Progressions: Keep arms straight and alternate back steps

2) Straight Arm Wall Sit: Sit against a wall with glutes, shoulder blades and back of head in contact with the wall. Knees should be bent at a 90 degree angle. While holding a designated weight with both hands at shoulder height and arms fully extended, have a partner place force on the weight to the left or right, sporadically switching sides and amount of force used as the time continues. Resist the force as much as possible and try to keep the weight centered.

*To Increase anaerobic capabilities: Perform exercise for 45 sec. for 3 sets with 15-30 sec. rest periods.

*Movement Progressions:

1) Place force downward and upward on the centered weight to incorporate shoulder/bicep and lat/abdominal function.

2) Perform exercise without the wall or with a lateral or forward shuffle.

Implement this training into your current core training program to help you become the immovable block of isometric force you’ve always wanted to be.

Alex Reyes, BS Kinesiology, CSCS

Email me if you have any questions: reyes86@tmail.com

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