Moves/Fast Feet with a Twist

Fast Feet with a Twist

ID: 303

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Rotation initiates from the hips and thoracic spine, not the lumbar.
  2. 2. Both arms stay connected to the load; avoid one arm going slack.
  3. 3. Control the return — the eccentric is where the core works hardest.

Regression:

Use a half-kneeling position to isolate rotational demand with reduced lower-body input.

Progression:

Increase load, add rotational power by speeding up the concentric, or lengthen the lever arm.

Common Problems:

Rushing the return — the eccentric is as important as the concentric; control it.