Hi guys, Kris from Custom Fitness here, your Amarillo personal trainer. Today we’re going to be wrapping up the two part series on how to fight rotation to strengthen your core. Now be sure to read part one if you haven’t already at the link here: And as always, if you have any questions about today’s blog then please give us a call at (806)-322-3188
I hope you’re excited to get back into these exercises! We’re going to wrap up the last two, so let’s get into it.
So the next exercise is going to be a one leg, one arm lunge. There are two different ways that you can do this. One way is going to make it easier and the other is going to be a little more challenging.
So the easiest way is not necessarily going to fight the rotation in the way that I’ve been talking about.
So you’re going to get into your lunge stance. Whichever leg is in front, the opposite hand is going to hold that weight.
So, why would that make it easier? Well, because you have two sources of weight in front of you with the weight and the leg, and one behind you with the leg behind you to counterbalance the offset of your leg.
So you go down into your lunge, and then right back up. The only shift which you’re causing there is with the shoulder, so you would have to maintain that shoulder level. And it’s still a fight, it’s still a pull, but not as much as the other way.
So with the harder version you’re going to take the weight into your other hand and it’s basically the same as the last, but now you don’t have that counter balance. You have the foot and the weight on one side, so you’re really going to have to balance here. Now you’re going to try and pull down the shoulder without the weight while lifting the shoulder with the weight up. And as you come down and up, you really try to not lean into the side with the weight. You want to make sure that the body has all of the balance that it needs, but not making it too easy for yourself.
So obviously if you’re inexperienced with that, you want to take it into the easier version first so you can ensure that you don’t cause any harm to the body. But if you’re more experienced you can take it into the other side. Really make sure that you focus on maintaining the core control and the stability through the body as you’re sinking down into that lunge.
Could you step forward and back with it? Absolutely! Could you elevate the back leg? Sure! You can do a million different things with this. I’m just giving you a few ideas, but you can really do so much with this.
And what you’ll notice is that after about 10-15 rep each, you’ll start to feel that core really warming up nicely. Everything is going to start to warm up front to back, and you’ll start to feel that great burn. So you want to make sure that the body has just enough of a resistance against it so that you’re getting benefit, but not so much that it’s causing you to become injured or fall off track with what you’re doing. Form is always come first before reps or weight.
Alright, so you went from a double legged stance, into a farmer’s carry, into a single legged stance with the lunge. We want to take that single leg just a little bit further now.
For this exercise, you’re going to take a weight in hand and lift the leg to the same side as that weight. So when you lift your leg, your foot will be out to where it’s just off the ground. And then on the opposite leg (and again you’re modifying first), you find your balance there. And if you need a little extra help you can let that heel hit the ground, but otherwise you let the heel stay off the ground.
So let’s go ahead and take this into a shoulder press. You’ll have your hand at your shoulder with the weight and then press up.
Where is the rotation coming from? Well when the weight is at your shoulder, you’re going to start to twist into the leg that you’re standing on. So the hip starts to kick and rotate, so you have to maintain form. So you lift up tall, and maintain the core. And as you start to press overhead, the body starts to want to want to turn towards that weight to make it a little more easier, so you do the same thing and hold the weight with the palm forward, the body is going to want to turn. So again you’re trying to fight against the turn as you’re pressing overhead, trying to maintain the core stability, the leg stability, and the hip stability.
You’ve got a lot of muscles firing there, so you want to make sure that you’re doing this to your level. The more challenging way is where you take the same weight, keep that same leg out in front, and then you have the opposite hand holding the weight. So one side with the foot out and one holding the weight. And then you press up and changing because it’s going to throw that balance a little bit off.
So as you find the balance you’re going to feel the weight shift through that foot a little bit more. And that’s a natural thing, no one can stand with a flat foot and not be moving at all, because the muscles in the foot are constantly contracting. So even if it’s a little amount that you might not be able to see, those muscles in there are still contracting and moving at all times to keep the body in balance. So as you’re lifting through that shoulder press you’re going to feel a change in where that balance is at. It’s going to cause that rotation, anti rotation effect to come in, and your body is going to have to work against it.
So that was the three exercises to fight rotation and strengthen your core! Remember to keep these at your level, and to maintain good form.
If you’re wanting the accountability and help with creating an action plan to see results, or are wanting to someone to help create a workout plan to push you to your greatest potential, then that’s what we’re here for. We have an entire team of dedicated professionals to help you with your health and fitness goals. To get your consultation set up, give us a call at 806-322-3188 or email us at firstname.lastname@example.org At Custom Fitness, we are YOUR personal trainers in Amarillo, Texas. Have a great day.