Anti-Rotation Core Training: The Missing Link

As I’ve harped on in the past, I’m a huge believer in anti-rotation core training – the ability to resist excess rotation at the trunk – due to its importance for all things health, resilience, force production, power, and performance.

That being said, one of the components of anti-rotation that often falls under the radar is the ability to resist rotation while moving dynamically (the caveat being that static anti-rotation should be mastered first). This is especially important in the context of performance and sport, where the ability to remain strong and stable throughout the pillar complex while moving at high speeds is pivotal.

Here’s why: the core’s ability to keep the torso stable and subsequently transfer power between the upper and lower halves is not only going to protect the spine from potentially harmful rotary forces; it’ll also enable the extremities to produce maximal force. If you’re all loose and can’t maintain stiffness during movements like sprinting or swinging a bat, you’re diminishing your ability to create and exert maximal force while placing a lot of undue stress on your low back.

That’s one of the reasons why I like incorporating power-based exercises that place an extra emphasis on anti-rotation, with the split stance rotational MB slam (shown here) being one of my favorites.

Here, the entire musculature of the core is being forced to stabilize the trunk while linking up the shoulders and hips to generate power. What’s more, the split stance component throws a hip stability element into the mix, as the hips have to work to avoid shifting, swaying, or tipping. Other effective options are dynamic chops/lifts and split stance MB rotational tosses, to name a few.

In sum, remaining stable throughout the entire kinetic chain will maximize the ability to create and exert force while minimizing stress on the low back. That’s a win-win in my book!