Anti-Rotary "Movements"

I was preaching to a client the other day- and subsequently thought I should write about it- about the benefits of Anti-rotary exercises. The focus in someone's "core" (not sure that I like that word anymore) routine is sadly things like crunches. The latest research, particularly by lower-back specialist Dr. Stuart McGill, is proving more and more that we simply don't need to twist or induce flexion in throughout our torso. It seems that the long-term result of excessive "crunch" style exercises is a herniated disc. Obviously we don't want that happening, so what do we do do effectively work our "core." It's simple, engage in movements that resist rotation or flexion.

One exercise I do with a lot of my clients are "Cable Belly Presses" (see video below). All you need to do is line up next to a cable column with a single "D-grip" handle. Wrap one hand over the other and extend out from your mid-section to a point where your arms are fully extended. The torque of the cable wants to pull back to the column, but you simply holding still resists this rotation and very effectively strengthens your mid-section/obliques. Most importantly, it reduces and spinal stress.


Simply put, we don't need to keep twisting and crunching to work our middles. We need to eat right (nutrition comes first!), engage in adequate conditioning ("cardio), and strength train. Try the cable presses and let me know how you do.