Rotation. It’s the hallmark movement of any great swing or throw. It’s a movement pattern familiar to all baseball players, and one that is quite frequently trained. However, people don’t often realize how important it is to train ANTI rotation in the weight room! These exercises are often prescribed as staples in a core training regimen. Anti-rotation exercises help athletes manage rib cage position while using the muscles of the abdomen. These exercises are extremely challenging because they can be externally loaded (weights, machines, medicine balls, etc.). On top of movements that require rotation, anti rotation exercises ensure that the obliques and the abdominals are trained under load. That is to say, if I know how to rotate really well and my midsection is really strong, it will help me increase my ability to swing and throw with more efficiency! Here are a few of our most popular anti-rotation exercises! All passwords are “Rapidvideo.”
https://vimeo.com/269937041
The Paloff Press is one of my absolute favorite exercises to prescribe for core training because there are so many ways to progress the intensity and the effectiveness of the exercise. The goal is to fight the cable trying to pull you to the side. It’s important to set up in a good neutral position and control the breathing. The Paloff Press can be prescribed for reps, time, or for breaths.
The ½ kneeling chop and lifts are two of the most popular core exercises in existence. They force the athlete to maintain a solid, neutral core in order to control the moving cable. Depending on how the coach cues, or what the coach is looking for in terms of a training effect, there may be some slight rotation in the upper chest. However, the core (abs and butt) should be working very hard to stabilize and control the positions of the ribs and the pelvis. Add an exhale at the bottom for a little extra bang. These are tough when done correctly!
https://vimeo.com/262087222 (chop)
https://vimeo.com/268841469 (lift)
The Anti Rotation Scoop Toss is a great tool for general athletic development. It requires balance, coordination, and a ton of focus. It can be done as a low level introductory exercise or it can be prescribed with lots of intensity. In any situation, the athlete must keep a firm midsection and avoid rotating at the belly button to maintain a good posture.
https://vimeo.com/284192159 (Single Leg)
https://vimeo.com/251863957 (Split Stance)
We hope this is helpful! Have a great week, and as always feel free to comment with questions or topic requests!
All the best,
The Rapid Team
www.go-rapid.com
Andrew Gordon, MS, CSCS
Andrew.Gordon@go-rapid.com
|
Anti Rotation (Core) Exercises for Baesball
Posted - 09/09/2018 : 20:50:16
