It may sound like a fancy word, but anti-rotation exercises are one of the most effective ways to train the core. In a previous article (https://www.nathanwilliamsstrength.com/post/core-training-for-sport-performance-1) I outlined why I rarely program movements such as sit-ups and crunches- for both athletes and general population. This focuses on anti-rotation, anti-extension, and anti-lateral flexion work. This article is going to dive into anti-rotation and give you some more options to add to your program.
The breakdown of why anti-rotation core training for general population is important is quick and simple. Not only do I believe these types of movements will save you from back pain compared to doing 100’s of crunches, v-ups, and Russian twists: they are simply better for building a 6-pack. They are more strenuous. The thought process for implementation for athletes gets a bit more detailed. Sports such as baseball, golf, and hockey go through rep after rep of rotation in sport through swings and shots. Thus, it would be important to train these motions in the weight room right? Yes, but overuse is one of the most common reasons an injury occurs. Before implementing medball throws and various movements for rotational power, it would be smart to build a foundation of anti-rotation strength. Increase strength and general force production first, then later on we can work on the rate of force production.
Pallof Press
This is a classic anti-rotation exercise. The idea is straight forward: The band or cable is going to try to rotate you towards the anchor point, you must brace in order to keep your hips and shoulders square throughout the entire motion. The cool thing about this exercise is that there are numerous variations to it. Below is just one example of how you can change the pallof press a bit and make it more challenging.
Anti-Rotation Chops
Very similar to the pallof press. The idea again is to keep your body square while you take the band to “chop” straight across the body. I cue my athletes to chop the band hard, then slowly control it as you return to starting position. You can vary this exercise by adding in split positions with either inside leg forward or outside leg forward (these examples are on the YouTube page as well)
Superman Shoulder Taps
This exercise showed up in just about every at home plan I sent out during quarantine. The exercise will become more difficult as your bring your feet closer together and have less of a base under you. You want to keep square to the ground and keep from leaning to one side. Add a tempo to make it more challenging: take a couple seconds to touch the shoulder and a couple seconds to return it to the ground.
KB Drag
This almost acts as a progression off the superman shoulder taps. Idea is the same: keep square to the ground, don’t lean to one side. The kettlebell does not come off the ground, you tilt it on its side and slide it across the floor (Though “drag” is in the name, you’d be surprised how often I see the weight get airborne when someone is completing this exercise)
Final Note
For athletes, I mention using these exercises to lay a foundation of strength and build rotational power. That does not mean they disappear from the program once we progress to medball throws. You can find many spots for anti-rotation core in a daily program whether it be prep work at the beginning of training or accessory work at the end where you are trying to touch up on an area. Also, there are many more exercises that just the 4 listed in this article!
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