Personal Trainers favorite exercise-Rotation with medicine ball
By Ralph Klisiewicz, certified Chicago personal trainer
This is one of my favorite mid section exercises. Rotation with medicine ball strengthens the midsection in transverse plane (or rotational plane). By rotating with medicine ball, one will engage pretty much all of the muscles of the mid section. Nearly all muscles of the midsection are slightly oblique relative to the midline (including rectus abdominis) and therefore will have some mechanical advantage into transverse rotation. In addition, rotational movement allows a personal trainer to train the hips which work in segital plane by producing walking like motion and further contribute to the overall torque of the rotational motion.
Very few exercise machines allow personal trainers to train the midsection in this plane. Simple medicine ball, weighing anywhere from 5lbs to 12 lbs, will work for this exercise. This is one more reason why this exercise is a favorite among personal trainers, it takes little space and can be performed anywhere.
The rotation with medicine ball is a great dynamic exercise. Dynamic exercises allow a personal trainer to train for power and improve explosive movements. Rotational power is crucial in all sports that require hitting like baseball, volleyball, tennis, or kicking like soccer or martial arts.
Step 1
- stand with feet at about shoulder width apart
- squat down slightly
- hold the medicine ball in front of your chest keeping elbows slightly bent
Step 2
- swing the medicine ball from one side to the other as fast as you can
- pause at each end of range of motion
- keep your knees bent assuming a slight squatted position