Sunday - rest and practice

Have you ever tried a twisting Med Ball Toss - against the wall? Give it a try today-your abs will thank you for it.

Some notes from the Dynamax BLOG:

Question about Rotation

by kburgess on Sun Dec 30, 2007 9:18 pm

I've read different views on exercise form when doing a rotation movement, such as a Russian Twist, particularly from the lumbar region. One camp suggests that the lumbar spine is not designed to twist and the hips should be incorporated in the rotation and the foot should rotate inward at the end of the rotation . Others suggest that the feet can remain stationary and the hips are less active in the rotation with most or all of the movement coming from the trunk. I'd be interested in hearing some opinions here on how members coach a rotation movement with a Dynamax medicine ball with respect to this. What types of rotation drills can be done with the Dynamax Medicine ball ?

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Re: Question about Rotation

by bergeron on Tue Jan 01, 2008 11:50 pm

I've heard this one before too. It is my understanding, and the way I now instruct, to focus more on trunk strength by keeping the legs relatively uninvolved with the movement. It really just depends what you're working on. If you let the hips, knees, and ankles turn you'll get more involved at the sacrifice of working on balance and control through the trunk or "core."

I personally have done them both ways and find it more beneficial to keep the feet flat, with a little rotation from the back leg during the follow through to give extra ROM. I think it forces you to use more balance and control, and the other thing you have to pay attention to is keeping the legs relatively straight and feet about hip width. Too many people bend the knees and spread the feet way out into what I call a "low-tall" position. People do this exercise sloppy. As soon as you start bending at the waist you can just watch people losing power through their trunk.

In my opinion having the legs relatively straight with only a slight bend in the knees is better. We are not trying to develop agility and change of direction with this drill. We are trying to develop core strength through the trunk and hips. Rotation through the trunk and stability through the hips.