Moves/T-Spine Rotation from adductor half kneel and forearm

T-Spine Rotation from adductor half kneel and forearm

ID: 943

No video uploaded

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

Key Teaching Points:

  1. 1. Imagine the spine as a fixed axis — rotation happens around it, not along it.
  2. 2. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.
  3. 3. Control the return — the eccentric is where the core works hardest.

Regression:

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

Progression:

Progress to a split-stance or single-leg position to reduce base of support and increase stability demand.

Common Problems:

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