The most valuable exercise youre NOT doing 💥!
Trunk rotation. When we consider the role our trunk/spinal musculature plays when it comes to managing most of the joints up and down our body. From our cervical vertebrae all the way down to the pubic symphysis and the superior upper bony landmarks of the femur the amount of input our spinal musculature has on movement and stabilisation is incredible 🙌🏽😱.
There is not enough space here to be able to go into the differing roles of each and every muscle involved in trunk rotation heck Im not even sure I know all of the intricacies there but heres a few things to note for those who dont have access to a trunk rotation machine like myself
- A single cable wont create a rotational challenge. This will require two lines of force two cables. Observe 👆🏽. If you can achieve a decent drop off in torque as you approach the shortened contracted position thats pretty cool too 😎.
- Rotational movement is possible at the pubis symphysis the joint at the bottom of the pelvis. If were challenging the guys that function to produce rotation superior to this think external oblique transverse abdominus and a few others youll need the guys that create movement from below to manage that joint and keep it locked in stone. This would be the Adductors that all originate on the pubic rami. Hence Im driving my thighs against the bench hard throughout this movement so these guys can all stabilise that pelvic joint well.
- Be aware and respectful of your available range of trunk rotation. Those cables could pull me a lot further than the joints muscles connective tissues and receptors would be comfortable with. Assess your range and work to it not beyond it.
That last point is key 🔑. If you assess your range and observe some element of range discrepancy between right and left trunk rotation this may be a movement you want to start addressing.
Lastly avoid failure on movements such as this. The aim here would be to potentiate to finish stronger than when you started and be not be completely incapable of using the muscles youre targeting.
Oh and lastly move slowly 👌🏽.
1 hour ago