Rotation vs. Anti-Rotation Exercises: What's The Difference?

core stability Jun 08, 2022

How should I be training my core?

 You should be including rotation and anti-rotation movements if you want to train your core. 

Rotation: like cable wood choppers

  • Focus is on Dynamic/ mobility demand on t-spine and scapular musclesā£
  • ā£ Emphasizes the Global Stabilizer muscles
  • ā£ Includes sport specific movement patternā£
  • ā£ Typically has higher recruitment of obliques, deltoids, lats, erectors. ā£

 

Anti-Rotation:ā£ like contralateral carries or marches

  • Focus is on proximal stiffnessā£
  • Emphasizes Local Stabilizer muscles
  • ā£ Typically has higher recruitment of multifidus, rectus abdominis, transverse abdominus, and quadratus lumborum.ā£

 

A comprehensive core training strategy typically involves some amount of each.ā£

Practical life application

56 year old already stiff as a board and wants to play softball? ā£Probably emphasize dynamic rotationā£ with this client. 

32 year old hyper-mobile powerlifter with 65 degrees of active T-spine rotation? ā£Probably prioritize anti-rotation and developing stiffness with this client. 


Support & Courses Available

Ready for even more support? Our Program Design 101 Course teaches you exactly how to select movements for different client types and provides sport-specific examples, and even includes done for you programming templates by phase. Click the link here to check it out.

 

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