Rotational Training for Sports. Here’s PGA pro golfer Anders Albertson on a 10 part workout that emphasized rotational stability & anti-rotation.
I’m going to let you in on a little secret for rotational training. The key is just like it is for every other sport!! Master the foundational movement patterns (especially the Big 7) using 90 degree eccentric isometrics & your rotational quality of movement will improve immensely. In fact we only use a very small amount of rotational training in the workouts of my golf, baseball, & tennis athletes. A majority of the movements emphasize the Big 7 which are squat, hinge, lunge, horizontal push & pull, and vertical push & pull. Once you master these with 90 degree eccentric isometrics every type of movement you do whether running, hitting, kicking, jumping, swinging, & rotating, etc, will greatly improve.
In fact rotational movements I consider bonus & perhaps not even entirely necessary. Simply it only provides a slight benefit above & beyond what they’re already getting from mastering the Big 7 90 Deg EI.
Doing single arm exercises such as single arm chest press, renegade rows, single arm overhead press etc, these also torch the rotational muscles via anti-rotation while instilling high levels of motor control. We can do this while simultaneously working 90 deg EI on the Big 7.
Just keep in mind these instable exercises represent the small fraction of unique variations of the 90 deg EI’s we do as most of them are more simple variations & not unstable. However, periodically implementing unstable training is a great way to expose & address any imbalances, instability, faulty firing patterns, & dysfunctional movement. We used the Terracore for that (code AHPTCORE).
The exercises.
1.High to Low Cable Rotational Torque
2. Single Arm Chest Press on Terra Core (code AHPTCORE)
3. Renegade Rows
4. Goblet Squats
5. Jump Squats
6. Pullovers
7. Bulgarian Squats
8. Pullups
9. Single Arm Shoulder Press
10. Single Arm Rows.
Great balance tool from Terracore (code AHPTCORE).
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See 25 More Rotational Movements for Athletes in full article at copy paste https://www.advancedhumanperformance.com/blog/rotational-exercises .
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