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lunge rotate workout

Lunge and rotation exercises are great total body exercises that build your flexibility and the strength you need to help avoid injury. With these tips, you’ll make sure you’re isolating the right muscles and finding your strength so you can do a perfect lunge and build your core muscles with a lunge rotate workout.

Why you need rotational exercises in your workout

Think about how many times you rotate during the day. You’re rotating whether you’re shoveling snow, picking up a baby or collecting your Amazon deliveries from your doorstep.  

Being able to produce rotation AND resist rotation are vital components of your training. After all, don’t you want to throw a ball to your children without worrying you’ll throw out your back? You also want your body to be able to able to handle the torque you may feel if you slip on ice or carry an uneven and heavy load.

That’s why you’ll see a mix of rotation and anti-rotation each week in STRONG By Emily, my online personal training program. The workouts build your core and make you stronger!

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Lunge and rotation exercises are great total body exercises that build your flexibility and the strength you need to help avoid injury. With these tips, you’ll make sure you’re isolating the right muscles and finding your strength so you can do a perfect lunge and build your core muscles with a lunge rotate workout.

 

 

Why you need rotational exercises in your workout

Think about how many times you rotate during the day. You’re rotating whether you’re shoveling snow, picking up a baby or collecting your Amazon deliveries from your doorstep.  

Being able to produce rotation AND resist rotation are vital components of your training. After all, don’t you want to throw a ball to your children without worrying you’ll throw out your back? You also want your body to be able to able to handle the torque you may feel if you slip on ice or carry an uneven and heavy load.

That’s why you’ll see a mix of rotation and anti-rotation each week in STRONG By Emily, my online personal training program. The workouts build your core and make you stronger!

Rotation exercises to build your core

When you’re ready to build your core with rotation exercises, there’s one thing to keep in mind. My number one tip is to move well THEN move fast.  

I know, I know… it’s so tempting to speed through the movements to check your workout off your list but it’s easy for our lower back to take over in rotational exercises which is not the purpose of these movements.

Follow this sequence for a perfect rotation movement:

  1. Engage your glutes to find the power in your hips.
  2. Pivot your foot.
  3. Hide your ribs.
  4. Move slow.
  5. Then move fast.

This video shows you how to perform the perfect lunge, which you can learn more tips about the lunges here, and drills to master your rotation exercises. Keep the movement out of your back. The power for rotation exercises comes from your hips. The key is the pivot, and the power will follow.

The concept is the same whether you’re using a medicine ball or a TRX rip trainer for a rotation exercise. 

Other good rotation exercises include medicine ball rotational throw, TRX Chop, Turkish get ups, and windmills.

The value of anti-rotation exercises

Anti-rotation is in so many of our exercises. You’ll find it in the TRX Ward, single leg deadlift, side planks, and single arm farmer carry. If you’re working through STRONG by Emily, you’ve seen a few of these exercises!

Again, you don’t want there to be movement in your lower back.  Think about creating as much tension in your body as possible and fighting the urge to rotate.

Often times with anti-rotation exercises you have an uneven load so one side of your body is working hard to move the load but the other side needs to work equally as hard to resist the movement.

When you’re working out, include a training program that covers all planes of motion and movement patterns. In addition to lunge / rotate, there’s squat / pull and hinge / push. I focus on all three in my workout video training system. This prevents over-training, corrects muscle imbalances, and helps prevent injury. Plus, it keeps things fresh and exciting in your workouts to keep your body moving in all the ways that is was designed to move!

I hope these tips have been helpful and please reach out to me if you have any questions!  Time to Find Your STRONG!

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