I don’t often like to target specific exercises as “bad”, as there are use cases for a lot of movements I don’t agree with.
But when it comes to rotational training, it seems the fitness industry as a whole is behind the curve.
Most coaches think of rotational exercise as an afterthought. Something you do as an accessory lift after more “important” moves like squats and deadlifts.
However, it is the most important human movement, especially for athletics like jiu-jitsu.
And their lack of understanding of rotation is obvious, if they do include rotational work.
I’m of the opinion that you should do whatever you want with your body. If you like an exercise, do it.
But when it comes to effectiveness and valuable use of your time, you can skip the following worst rotational exercises.
Let’s look at them starting with the worst.
Russian Twists
Russian Twists seem to be the go-to many coaches program to check the rotational training box. I mean it hits the core and has the word twist in the name, what more could you want?
The problem is this move completely neglects the lower body, preventing integration of the rotational chains, including those of the hips and glutes. True rotational movement is a full body endeavor from the foot all the way up to the head.
This movement basically works thoracic rotation, which is just one aspect of effective rotational movement.
It also neglects the contralateral nature of natural human movement. I almost see the Russian Twist as a sagittal plane movement disguised as rotational.
Add to it, most people lack the lower core strength to maintain a neutral spine, and end up rounding at the lower back more and more as the set continues.
Plus, you can’t load the Russian Twist very heavy for continued progress over time.
There are far more effective uses of your time than the Russian Twist.
Better Option: Turkish Sit Up
Landmine Twist
The Landmine Twist is a slightly better option, as it integrates more of the upper body and can be loaded heavier, but there is still much to be desired with this one.
The main issue is the integration with the lower body. Although you are in a standing position, the mechanics of this movement don’t allow you to fully express rotation at the hips and lower body.
Because your hands are fixed to the bar and limited to the path of the landmine, it limits you to a sort of lateral flexion, as opposed to a coil, which flexes, bends and rotates from the hip up through the core into the upper spine.
This one also neglects the contralateral nature of the body, and most people are unaware of how to properly perform this exercise to begin with.
It’s ok, but there are better options for rotational landmine work.
Better Option: Coiling Core Landmine Clean
Medicine Ball Rotational Slams
Medicine Ball Rotational Slams are the best of the worst. The issue I see with this one mainly is poor technique.
Most people only rotate from the upper body and don’t pay attention to what their feet or lower body is doing, whatsoever.
And again, this one too keeps the user in a square stance, neglecting contralateral movement.
When done properly, you can get some good total body rotation, integrating the legs, hips, core, and spine, however it’s hard to load this one heavy.
You can use it to develop speed and power, which is why it’s the best of the worst, but again, there are better options to work this pattern with load.
Better Option: The Mill
Final Thoughts
Part of the issue with these moves is that they have become the norm for rotational training. I credit this to lack of education and dedication of coaches/athletes exploring effective rotational movement.
Rotation is the primary movement of human beings, yet ironically, it takes a back seat to most other training movements in the weight room.
Once you start adding effective throwing and coiling (rotational) patterns to your training, not only will you become stronger in your other lifts, you’ll make your body more resilient to injury, and improve your performance at the same time.
For now, skip the moves above and invest in learning first, how to rotate properly, then adding speed and load to take your performance to the next level.
WHENEVER YOU’RE READY, THERE ARE 4 WAYS I CAN HELP YOU:
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