The rebound roadmap - Anti-rotation core training

Welcome to this week’s edition of the Rebound Roadmap, and thank you for reading.

I was chatting to a Padel Tennis friend recently about his exercise regime. Curious about his core exercises, I asked him what he included. His response was familiar - Sit Ups and Russian Twists. If you were to ask a random group of gym goers the same question, you'd likely get a similar answer most of the time

I used to Crossfit. 'Here we go', I hear you say, but bear with me. I believe the benefits it offers, such as fostering a sense of community and encouraging people to lift weights, often for the first time, outweigh the drawbacks.

However, there's one particular Crossfit exercise that, in my view, is rather ridiculous (second only to the full Burpee) - the Ab Mat Sit Up. In case you're not familiar, it involves keeping your feet together and legs in a butterfly position, starting with your arms overhead, fingertips touching the floor. Then you perform a sit-up, reaching your fingers to your feet before returning to the starting position. Usually, there's a volume and time-based target, which often compromises proper form. The ab mat is meant to support the lower back but, in reality, it becomes a prop that helps to perform the exercise even faster. Needless to say, if you have any lower back issues, this exercise should raise a red flag.

The problem with these common core exercises is that they don't prioritize stability, enhance athletic performance, or support everyday functional movement.

So, what's the alternative? Enter anti-core training. There are three types: anti-flexion, anti-extension, and anti-rotation, all of which should be incorporated into a well-rounded training program.

Today, we'll be diving into anti-rotation exercises. Let's get started.

Rebound Roadmap Framework

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Impact (8/10)

Anti-rotation core exercises are designed to challenge and strengthen the muscles responsible for resisting rotational forces. The goal is to maintain alignment and stability while countering the force attempting to pull you out of position.

These exercises primarily target the transverse abdominals - the deepest layer of the abdominal muscles, which play a crucial role in supporting the spine.

By prioritizing anti-rotational exercises, you will likely experience:

• Enhanced core stability, which reduces the risk of lower back pain and injury.

• Improved athletic performance: by enhancing your ability to perform controlled rotational movements and directional changes.

• Improved functional strength for everyday movements such as lifting shopping or carrying a backpack.

Confidence (10/10)

7 years ago, I had a stress fracture in my lumbar spine and discovered arthritis. Incidentally this is when I stopped Crossfit. I still remember the last squat clean, that I struggled to get out of.

My consultant told me I would never lift a heavy weight again. I didn’t accept that, and found a physio and strength and conditioning coach that works with athletes. My rehab heavily featured anti-rotation and rotation core movements.

Around the same time I was reading about Anthony Joshua’s upcoming fight with Wladamir Klitschko. The article mentioned his team. And guess what my physio was AJ’s physio! I knew he was good, but blow me, I was in the best hands possible.

Check out this video post of my old physio going through his top 5 exercises for heavyweight boxers. The first one is the anti-rotation Pallof Press.

Ease (6/10)

Integrating anti-rotation core exercises into your training program doesn't have to be complicated. Here are some simple tips:

1. Include core exercises like Shoulder Taps in your warm-up. Activating your core prior to a strength workout promotes stability, preparing the body for load and fosters a mind-body connection making you more aware of engaging your core for your main lifts.

2. Don’t limit yourself to isolated core exercises. Many strength movements also challenge anti-rotation core such as the Single Leg Deadlift.

3. Include as accessory work in your main supersets or circuits. For example, you could superset Deadlifts with Renegade Rows.

To get your started, here are some exercises you could try:

Shoulder Taps: Assume a plank position and tap one hand at a time to the opposite shoulder while keeping your hips stable.

Pallof Press: Attach a resistance band to a stable anchor point, stand sideways to the anchor, and perform a pressing motion to work against the rotational force of the band.

Single-arm Plank: Assume a plank position and reach one arm away. Hold for a set time and repeat on the other side.

Renegade Row: Get into a push up position with your hands holding onto dumbbells. Perform a single arm row and repeat on the other arm.

Single-leg Romanian Deadlift: Removing one leg from your deadlift becomes an effective anti-rotation core exercise. Add in a single arm row for an extra challenge.

Side Plank with Hip Dip: Perform a side plank and gently dip your hip towards the floor and back up.

For more inspiration check out this reel I did on variations and of my favourite anti-rotation core exercise - the BirdDog.

Final thought

Your core is so much more than the elusive 6-pack, it's basically everything but your arms and legs and it is involved in almost every move you make.

Yet many people limit their core training to flexion movements like crunches. Perhaps because it's an easy exercise to remember.

I hope with this newsletter I have bridged the knowledge gap for next time you go to train your core.

Rachael xo

p.s When you are ready. Here's 2 more ways I can help you

The Baseline Club.  Affordable monthly coaching, to help you perform deliberate movement consistently and safely build back your exercise tolerance, keeping your muscles and joints healthy as you heal. Learn more.

The 90 Day Rebound Method. A unique reconditioning program with a 100% success rate! for long COVID and chronic illness warriors no longer experience PEM and are ready to get their strength back in a progressive yet safe way. Take a closer look.