Rotational Power
- Tokunbo Atiba
- Dec 14, 2023
- 2 min read
“TWIST”, “SWIVEL”, “SPIN”, “PIVOT”, “TURN”
ROTATION
BUT WITH
POWER!!!!
“How can we as humans, whom many of us are habitually programmed to perform linear movement patterns (Forward/Backwards), move more freely and efficiently through a rotational axis while strengthening and maintaining optimal performance?”
By promoting rotational strength progressively to develop power as well as proprioception (spacial awareness), we can produce torque or how well our bodies can wind and unwind, through how we utilize resistance from external forces. The most common being what we have our feet resting on……THE GROUND!!!!
TETHERBALL!!!! A childhood game where one hits a ball attached to a rope attached to a pole. Our body is the stabilizing unit (the pole) as to where our arms (the rope) and ball (resistance) move around it. There has to be a stable foundation in order to produce the force to generate torque and then ultimately speed and rotational movement. A simpler household example is the corkscrew. It has to establish enough base by being dug into the cork in order to produce torque to twist and pull to remove it.
Let's look at the basic Transverse Rotation exercise utilizing an exercise band or cable column machine. Without getting too scientific, we establish a good solid base with our feet. From there we build stability through our hips/trunk. Our ignition point is our torso or CORE. If our core isn’t engaged appropriately then our axis point, our spine, may be in line for breakdown or injury. By creating a co-contraction (entire midsection engaged, front, back and sides) or “Neutral spine” we provide ourselves with a natural back brace/weightlifting belt while providing our spine with as stable an environment as possible. From there we fire through our hips /torso, the trunk goes next, then the upper body and arms, and magically, the band starts to stretch or the cable begins to get longer and the stack begins to elevate.
Boxers throwing punches, a golfer swinging a club, a baseball pitcher throwing a fastball, a hockey player slapshot……..without stability, mobility and balance these amazingly athletic movements have no warrant!!!
Good posture (feeling as long or lengthened as possible) is key. Here are exercise examples that may be incorporated into a workout program. The movements should be slow and controlled and you can use time or reps depending on your desired intensity level.
STABILITY
>Plank Pull Throughs (w/ KB or DB)
DYNAMIC
There are a variety of other options that can be performed to enhance rotational power. As the individual becomes more proficient with their movement patterns, modifications may ensue in order to push through plateaus whether it be stronger resistance, time under tension or positional changes.
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