Classification
| Utility: | Plyometric |
| Mechanics: | Isolated |
| Force: | Pull |
| Function: | Trunk Rotation |
| Intensity: | Low |
Instructions
Preparation
Stand holding medicine ball in front of body with arms bent. Place feet wider than shoulder width apart, knees slightly bent.
Execution
Rotate torso through waist to one side, then to the opposite side. Repeat.
Comments
Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time. Besides using heavier ball, intensity may be increased somewhat by holding ball further away from body. Since hips are slightly bent, technically some hip adduction / abduction occurs along with internal / external rotation. See Spot Reduction Myth.
Force (Articulation)
Dynamic
- Spine (Thoracic, Lumbar)
- Hip
- Knee
Static
- Knee
- Hip
- Spine (Thoracic, Lumbar)
- Shoulder
- Scapula & Clavicle
- Elbow
