Moves/Hip rocking to internal rotation

Hip rocking to internal rotation

ID: 854

No video uploaded

Exercise Type:
Core Rotate
Contraindications:
Lower Back Problems
Equipment:
Floor Based, Low Bands
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Control the return — the eccentric is where the core works hardest.
  2. 2. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.
  3. 3. Keep tension on the cable or band throughout — do not let it go slack at any point.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Reduce the load or lever arm. Perform seated to remove the standing stability demand.

Progression:

Add a plyometric or power element — rotational med ball throw — once strength is established.

Common Problems:

Collapsing the torso toward the load — reinforce upright posture before the rotation begins.