Moves/DB external rotation

DB external rotation

ID: 883

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Dumbbell, Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep tension on the cable or band throughout — do not let it go slack at any point.
  2. 2. Feet anchored and hip-width apart unless the drill specifically calls for a step.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. Both arms stay connected to the load; avoid one arm going slack.

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:

Lumbar rotation instead of thoracic — cue the rotation to come from above the belly button. Loss of hip position — reset and slow down.