Moves/Rotational Thruster

Rotational Thruster

ID: 48

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Floor Based, Wall Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Feel the obliques and hip complex work together — this is a full-chain movement.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Maintain upright posture; leaning back or forward offloads the target muscles.

Regression:

Practise the rotation pattern without load using a dowel to monitor spine position.

Progression:

Combine with a lower-body load to create a full-chain rotational pattern.

Common Problems:

One arm going slack mid-rotation — keep both arms engaged on the implement throughout.