The Benefits of Rotational Movements in Resistance Training

When it comes to strength training, we often focus on linear movements that primarily work our muscles in isolation. However, our bodies are designed for multidimensional movement, and neglecting rotational movements can limit our functional strength and mobility. Incorporating rotational movements under resistance into your strength training program can yield numerous benefits, enhancing your overall athleticism and reducing the risk of injuries. This week, I look at the advantages of including rotational exercises as part of a strength training programme.

Enhanced Core Strength:

Rotational movements engage the muscles of the core in a dynamic and integrated manner. Traditional exercises such as crunches or planks only target the core muscles in a static position. In contrast, rotational movements recruit the deep stabilisers, obliques, and transverse abdominis, strengthening the entire core. Improved core strength translates into better stability, balance, and power in athletic movements such as throwing, swinging, or twisting. (Resende RA et al, 2020)

Increased Power and Explosiveness:

Rotational exercises train your muscles to generate power from your hips and transfer it through your entire body. Movements like medicine ball twists, Russian twists, or cable wood chops require coordinated activation of your upper and lower body, resulting in improved force production. By training your body to generate power through rotation, you'll see improvements in activities such as golf swings, baseball pitches, tennis serves, or even everyday movements like lifting heavy objects or reaching for something behind you. (Szymanski DJ et al, 2007)

Improved Functional Movement Patterns:

Functional movements involve coordinated actions of multiple muscle groups and joints, mimicking real-life activities. Including rotational exercises in your strength training routine can enhance your ability to perform everyday tasks and sports-specific actions with ease and efficiency. Whether it's reaching for something on a high shelf, twisting to put on a seatbelt, or pivoting on the basketball court, rotational training helps optimise your movement patterns, making them more fluid and natural. (Couppé C et al , 2014)

Injury Prevention:

One of the main advantages of incorporating rotational movements is injury prevention. By training the muscles and connective tissues in multiple planes of motion, you develop balanced strength, flexibility, and stability throughout your body. This can help reduce the risk of strains, sprains, and other injuries that often occur during sudden rotational movements. Additionally, rotational exercises improve joint mobility, reducing the likelihood of joint stiffness and enhancing overall joint health. (Leroux J et al, 1994)

Enhanced Sports Performance:

Many sports and recreational activities require rotational movements to excel. Including rotational exercises in your strength training program can significantly enhance your sports performance. Whether you're a golfer looking to improve your swing, a tennis player aiming for a more powerful serve, or a martial artist seeking better rotational kicks, dedicated rotational training can take your skills to the next level. The increased power, core stability, and functional movement patterns developed through rotational exercises will translate directly into improved athletic performance. (Ellenbecker TS, 2004)

In summary, by incorporating rotational movements into your routine, you'll develop a stronger core, increased power, improved functional movement patterns, and a reduced risk of injuries. Whether you're an athlete aiming for peak performance or someone seeking to enhance your overall fitness, rotational exercises offer a valuable addition to any strength training program. Embrace multidimensional movements and elevate your training to new heights.

References

Szymanski DJ, McIntyre JS, Szymanski JM, Bradford TJ, Schade RL, Madsen NH, Pascoe DD. Effect of torso rotational strength on angular hip, angular shoulder, and linear bat velocities of high school baseball players. J Strength Cond Res. 2007 Nov;21(4):1117-25. doi: 10.1519/R-18255.1. PMID: 18076221.

Ellenbecker TS, Roetert EP. An isokinetic profile of trunk rotation strength in elite tennis players. Med Sci Sports Exerc. 2004 Nov;36(11):1959-63. doi: 10.1249/01.mss.0000145469.08559.0e. PMID: 15514513.

Resende RA, Jardim SHO, Filho RGT, Mascarenhas RO, Ocarino JM, Mendon?a LM. Does trunk and hip muscles strength predict performance during a core stability test? Braz J Phys Ther. 2020 Jul-Aug;24(4):318-324. doi: 10.1016/j.bjpt.2019.03.001. Epub 2019 Mar 30. PMID: 30954371; PMCID: PMC7351961.

Leroux JL, Codine P, Thomas E, Pocholle M, Mailhe D, Blotman F. Isokinetic evaluation of rotational strength in normal shoulders and shoulders with impingement syndrome. Clin Orthop Relat Res. 1994 Jul;(304):108-15. PMID: 8020202.

Couppé C, Thorborg K, Hansen M, Fahlstr?m M, Bjordal JM, Nielsen D, Baun M, Storgaard M, Magnusson SP. Shoulder rotational profiles in young healthy elite female and male badminton players. Scand J Med Sci Sports. 2014 Feb;24(1):122-8. doi: 10.1111/j.1600-0838.2012.01480.x. Epub 2012 May 22. PMID: 22616686.