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Core Strength Road Map: Mastering

Rotation and Stability

Build some serious core strength utilizing rotational & anti-

rotational core exercises. These 2 workouts will have you
mastering core stability in no time!

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Workout Summary
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 Main Goal Build Muscle

Workout Type Single Muscle Group

Training Level Beginner

Days Per Week 1

Equipment Required Bands, Bodyweight, Medicine Ball

Target Gender Male & Female

Author Coach Dustin Myers, CSCS

Workout Description
As you go about your day today, take note of how you move through your
environment.

As you walk, pick things up, open doors, and all of the other countless physical tasks
you perform, are you standing straight up and down and only moving/bending in one
plane of motion? No, of course not.

We are constantly moving in every direction and through all three planes of motion.

The three planes of movement are:

• Sagittal – This plane divides the body into right and left sides. Movements in the
sagittal plane are flexion and extension. You can move forward and backward or up
and down.

• Frontal – This plane divides the body into front and back sides. Movements in the
frontal plane are abduction and adduction. You can move side to side.

• Transverse – This plane divides the body into top and bottom halves. Movements
in the transverse plane are rotational, both internal and external rotation.

Now let’s talk about your core training. I’m sure you are doing crunch variations and
leg raises out the ying yang.

But if your core is the glue that holds your body together strength wise, then why are
you primarily training your core in one plane of motion through flexion and extension?
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True core strength comes from providing stability between the upper and lower body,
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much of which can be achieved from static holds such as plank positions.
When it comes to functioning athletically - sprinting, throwing a punch, swinging a golf
club - it’s imperative to train core movements that utilize the transverse plane.

There are many exercises that accomplish this and most can be divided into 2
categories, rotational and anti-rotational.

Rotational Core Movements

Rotational movements are exactly what you are picturing. These are exercises that
require you to twist through a rotational pattern, typically with the resistance of a band
or cable, or the weight of a medicine ball, plate, or kettle bell.

Your internal and external obliques, serratus, and transverse abdominis are all firing to
twist your torso explosively in one direction.

Landmine Twist
Start with an Olympic bar tucked into the corner of the room (if you are lucky enough
to have an actual landmine attachment at your gym, all the better). Stand at the far end
and pick that end of the bar up so it is overhead. Lower the bar to one side and rotate
your hips and shoulders towards it.

Once the bar is resting on your hip, rotate forcefully in the other direction, bringing it
up and over to the opposite hip. Repeat for the prescribed number, adding weight
each set.

Plate Passes
Start in an athletic stance with a plate (25-45lbs) held at chest height. Rotate your body
to one side and shoot the plate out as if you were passing a basketball to someone.
Immediately pull the plate back in to your chest and repeat the movement as you
rotate the opposite way.

Related: Core Strength Road Map - 4 Weeks to a Shredded & Strong Core

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The key subscribers!
is allowing your feet to move - you should come all the way up onto your toes
on the right foot as you pass to your left and vice versa.

Band Twist
Attach a band to the rack or other immovable object at shoulder height. Grab the
band with both hands and stand facing the rack. Make sure you are back far enough
that there is some tension on the band.

Keeping your arms extended and one foot planted, step back and forcefully twist 180
degrees. Return to the starting position under control and then repeat on the opposite
side.

Russian Twist
There are several variations called the “Russian Twist”, and this one involving a Swiss
ball and medicine ball is the most difficult and also my favorite. Start by sitting on a
Swiss ball and hold a light (10-20lb) med ball in your hands.

Walk forward until you are in a flute bridge position with only your upper back
touching the Swiss ball. Extend your arms so the med ball is towards the ceiling.

Med Ball Wall Toss

Stand in a split stance and twist as you show a med ball at the wall and catch it. When
you are twisting towards the left, you want to have your left foot facing the wall.
Complete the prescribed number of reps before switching stance.

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A video posted by Dustin Myers (@coachmyers_gutcheck) on
 Sep 23, 2016 at 4:36am PDT

Anti-Rotational Exercises
Now that you understand rotational movements, it’s time to talk about what is known
as anti-rotational movements. Where as in rotational movements the work comes from
rotating through a twisting range of motion, during anti-rotational exercises the work
comes from staying aligned and stable as you resist an outside force that is attempting
to pull you out of position.

This type of training is especially important for correcting strength imbalances in the
hips and low back that can come from over specialization (always twisting in one
direction while swinging a baseball bat, for example).

Landmine
Assume the same position as the landmine twist, but only allow your arms to move as
you bring the bar out to one side. Resist the urge to turn your hips and stay square as
you bring the bar up and over to the other side

Plate Arches 
Hold a plate at waist level as you stand in a square stance. Bring the plate up over and
down in a circle then repeat in the opposite direction. Keep your abs tight and your
arms as straight as possible.

Stability Alternates
Start in a push up position and lift one leg and the opposite side arm. Hold for one
second at the top being careful not to lean to the side or let your hips rotate. Return to
starting position and repeat on the opposite side.

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Palov Press
The Palov press series are probably my favorite anti-rotational movements for several
reasons. First off, unlike some of the more difficult exercises described above, these
anti-rotation band movements can be used for any level of ability or strength
depending on the size of the band.

The nature of the exercise itself makes it perfect for correcting imbalances in the core
and can be applied for general strengthening or in an injury rehab setting. Start in a
kneeling position with a band attached to a rack off to one side. Pull the band to the
center line of your body with your arms extended.

Related: Build Core Strength! Coach Myers' Top 5 Exercises For Core
Stability

For the first variation, press your hands to your chest and back out fully extended,
keeping your torso from rotating towards the band. For the second variation, start in
the same position with the band extended and raise and lower your hands in an arc
straight in front of you.

The third variation involves hip extension. Start in the kneeling position with your arms
extended, then sit back onto your feet as you lower your hips. Push your hips back up
to starting position, keeping your arms extended and parallel to the floor the entire
time.

With all 3 of these variations the key is to resist the pull of the band, keep your hips
and shoulders perfectly square and the band along the center line of your body. Once
you complete the prescribed number, turn your body so the band is pulling to the
opposite side, then repeat.

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 A video posted by Dustin Myers (@coachmyers_gutcheck) on

Sep 23, 2016 at 5:13am PDT

Workout #1
Exercise Sets Reps

1a. Pavlov Press 3* 8 each side

1b. Landmine Twist 3 8 each side

1c. Plate Arches 3 8 each side

1d. Plate Passes 3 8 each side

*Each round rotate between press, raise, and hip extension.

Workout #2
Exercise Sets Reps

1. Stability Alternates 1 10 each side

2a. Band Twists 3 8 each side

2b. Russian Twist 3 5 each side

3. Landmine 2 5 each side

4. Pavlov Press 3* 8 each side

*Perform 1 set of all 3 styles

Try the workouts above to focus solely on rotational and anti-rotational movements. I
recommend hitting one of them once a week and then also sprinkling in a few of the
exercises with your normal core regimen.

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About The Author

Coach Dustin Myers, CSCS

Coach Myers is the co-founder and owner of the Old School Gym in
Pataskala, OH, as well as the strength and conditioning coach for the Ohio
Regional Training Center for Olympic Wrestling.
View all by Coach Dustin Myers, CSCS »
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