8 Core Anti-Rotation Exercises To Add To Your Workouts

Rotation is an essential part of any athletic or general strength and conditioning programme. These exercises will help your rotational capacity and be a great addition to your core exercise.

4 min read
Sean's profile
Written by
Sean Klein
Published on
21/04/22
Last updated
23/05/22
In This Resource
  • Benefits Of Anti-Rotation Exercises
  • Improved Stability
  • Improved Sport Performance
  • Improved Performance In The Weight Room
  • 8 Core Anti-Rotation Exercises To Add To Your Workouts
  • Sample Anit-Rotation Core Workout

All the movement patterns that the core musculature can create are an important part of developing a strong and robust core. But the anti-rotation movement pattern is often the most overlooked by most traditional gym goes. Yes it’s not likely going to have a huge impact on your aesthetics, but will make you strong and stable.

Benefits Of Anti-Rotation Exercises

Improved Stability

Anti-rotation exercises like the suitcase hold or the single arm farmers march are an excellent way to work the entire body in unison whilst also putting emphasis on the transverse abdominals and lumber spine. If these are done correctly you’ll be able to feel your lumbar spine (lower back) stabilising the weight.

Improved Sport Performance

This increased stability and core strength is crucial for sport performance, especially for contact sports where players are being pulled in all directions. Rugby players and American football players need to be strong in these movement patterns to not only perform well but also mitigate injuries.

Improved Performance In The Weight Room

The increased stability in the core musculature is very important for performing movements in the weight room, movements like hex bar deadlifts, front squats and power cleans are all very effective at improving performance. If emphasis is put on the core musculature in conjunction with these they can both be beneficial to each other, creating a virtuous cycle of improving, all of which will improve performance on the field.

8 Core Anti-Rotation Exercises To Add To Your Workouts

Sample Anit-Rotation Core Workout

Complete 3 rounds

1. Front Rack and Farmers Carry

Move for 15 meters

2. KB Suitcase Hold

Hold for 30 seconds

3. KB Side Plank

Hold for 20 seconds

Thanks for reading. If you enjoyed this resource you can find more below, or try our Programme.

Sean Klein

Sean Klein's Signature

Build Foundational Strength.
Without The Planning.

By learning from your training experience, past workouts and available equipment, Programme builds your most optimal workout plan that adapts to your progress.