The BEST Anti-Rotation Exercises for a Strong Core #2 | MIND PUMP
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- เผยแพร่เมื่อ 22 ส.ค. 2024
- The Best Anti-Rotation Exercises for a Strong Core #2. Mind Pump Adam and Mind Pump Justin discuss and demonstrate 2 new exercises and movements to help strengthen your core. This is part 3 of our 4 part Anti-Rotation exercise series.
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EXTENDED PLANK PULL THROUGH
- How you set up is important.
- Link to how to do a proper plank here: • How to do a PROPER Plank
- Hand underneath your shoulders
- Extend your legs
- Activate your glutes
- No low back arch
- Reach arm through and grab kettlebell
- Do NOT pull all the way through
- Make sure you do NOT lift your shoulder blade up
- Back nice, solid and squared up
- You can use sand bag, dumbbell, or kettlebell
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#2 LANDMINE ROTATION
- Elbows tucked in
- Trying NOT to rotate the spine
- Elbow stays tight
- Hips remain nice and squared up
- Stabilize the spine
- Rotate the landmine from side to side
- Keep it close to your body
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PRESCRIPTION:
2 Movements: Extended Plank Pull Through + Landmine Rotation
3-4 Sets
10-15 Reps at least
**Less heavy load more intent and quality focused movement
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I know this is an older video but I just wanted to say that I really appreciate the focus you guys put on intention and exercise selection for a well rounded core routine. I specialize in movement therapy and correcting dysfunctional compensation patterns so hearing you emphasize proper set up, form, and breathing...well it is oh so refreshing.
no one asked karen
I'm currently in the middle of MAPS Performance. I was skeptical of some of these exercises, not having any education on the "why". As I go through some of these older videos, I'm simultaneously getting a lot of benefit in the instructional portion of these videos, but also realizing that I LOVE these non-standard exercises, and I am seeing tremendous benefit. I can't emphasize enough how much I appreciate these dudes and their authenticity in wanting to help people on their fitness journey. I am a true beleiver!
I was given the first exercise, kettlebell drags, when rehabbing my rotator cuff - it helped quite a lot and is a good one for maintaining rotator cuff health.
For landmine rotations surely extending the arms, as long as you maintain good form, is an alternative to increasing the weight when keeping the arms closer to your body (as in video).
Thanks for the reminder. I have gotten away from quiet hips. Landmines are fantastic for strength and high heart rate. I can't get enough.
Thank you! I was shown an incorrect way to do these and they never felt right. I did it you way all last week in the gym and wow, what a difference. Great exercise! I try to be fanatical about form and I appreciate your focus and encouragement on proper form. Quality counts.
Great brief but clear instruction.
Would you guys use these movements before your compounds, let’s say heavy squats or deadlifts, or after they’re done? I have a weak low back compared to the rest of my body so I want to build that strength back up.
Great, definitely will try it out! Thank you 😊
Definitely something I can implement to my workout, this can help me on heavy squats and deadlifts, good job with the videos, new year, new me.
Thanks, Rodolfo! Good luck!
Thanks Justin and Adam... I have been doing these wrong.. thanks for the correction in form... mind pump has become my go to for all things Fitness and I am currently working through week 3 of red along with the no BS abs .... thanks again fellas
I like this exercises, first one I didnt hear before, second one I ocasionaly do:..
Great video guys!
thanks guys - clear, concise cueing and both of you (Justin in #2 and Adam in #1) do a fantastic job at demonstrating strict form for each movement. Yours are among the best "actionable" exercise demo videos on YT, IMO,.
Thank you really appreciate it.
Great JOB guys, awesome video #MindPumpRocks
Crazy to think so many people, myself included, have been doing this wrong for so long.
Love these
Great channel. Not sure why more people are not subscribing.
Tell a friend to tell a friend
Excellent stuff!
Great vids with solid info. Where are you located? Blessings from norcal.
ptrainingbytim San Jose
Mind Pump TV what muscles does the pull through work
Is core anti rotation the same as core stabilisation?
welshdragon2008 yes
2:15
3:30
How many times a week would you recomend?
Abs can be done everyday if there is enough rest and nutrition to help the muscles recover. If you don't feel the need to do it everyday, just stick to 3 times a wekk. That should be more than sufficient.
Vítor Piseta with moderate intensity you can add frequently
Isn't the 'bastardisation' just an evolution?
The thoracolumbar spine has over 55 joints and it is designed to move maybe ?. If not why not a single bone like a femur . Speaking of femurs this is analogous to running without bending your legs to protect your ACL . Never have injury but will not perform well,
Liberry
I had to rewind to make sure I heard that right
Love the tips and the exercises but I'm going to call you guys out. You have a video specifically of the Trunk rotations where you guys show the movements exactly the way you guys criticize in this video. You show the arms extended and you talk about adding hip rotation to make the movement more explosive especially for athletes. No offense to you guys as you are very knowledgeable but this is what drives me crazy in the entire fitness industry. Seems like no one can agree on a specific basic form for a movement. Yes I understand there will be variations especially when training for specific goals but those should all come off of a single pattern.
Yeah but this time its anti rotation. Last time it was a rotatione exercise, or not?