http://nicktumminello.com/ - Coach Nick Tumminello shows you how to get a killer ab workout and core workout w/o hurting your back
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It's Coach Nick here again with another smarter and stronger strength and conditioning type video. I want to talk a little bit about torso rotation. A big topic, the hot topic these days. We talk to the functional strength trainers really dig into all these big diagonal stuff patterns, chops, cable chops, wood chops, whatever you want to call it. Then we talk to some other people who are little more cautious that everything is now anti-rotation; don't rotate at all. You have to resist rotation and I would probably say, both parties are right. It just depends on what type of athlete you are training and the health and the movement of the individual, but that's, kind of, really beyond the scope of this video because I can talk about that for hours. But what I want to talk about is this. What we do know, just to functional anatomy is that our lumbar spine has a much less rotation than the thoracic spine does. And also our hips are heavily involved when we do any sort of athletic type rotation when we are upright. That's what we will cover it today, upright standing function. Okay not lying down. So where we forgot about the hips? So what do you think that the lumbar spine should leverage a little bit of that rotate it all, regardless, I am, kind of, whet that but we are forgetting about the hips so if you want true functional ability to transform force from one side of your body to the other, okay, transverse plain, force generation, torque conversation, all the terminology really describe the same thing. You need to posses this. If I am just twisting like this, that's spine rotation. You can see my hips are not moving, my pelvis is not moving. I will show you from a side view, alright. But if I do this, watch this, here, okay. I actually, my shoulders and hips are relatively even, this is the hips and shoulder standing even. That's a little thoracic rotation coming more towards you. But this is mostly hip internal rotation on this side, and hip internal rotation on this side, alright. So this is where your athletic ability comes from. We don't move athletic like this. We move athletic like this. So the goal of this video is to tell you this, if you are core training or you are rotator training completely incomplete if that makes any sense, if you are not training your hip rotators, okay primarily building the ability to internally rotate. Quick little assessment just have somebody hold your hands like this and rotate. If they started parallel and they can keep coming back to parallel like so, that pretty much means that they have a good ability to wind-up their internal rotators here and then come back home. If they don't have good ability to wind-up these rotators, this is what will happen to their foot, you can see my right foot. The feet will start to turn out like a duck. That's the person who can't get this leg through here, extensibility through here what I wind that up. No matter how much you train the torso muscle, the abdominal whether you do crunches, no crunches, rotation, anti-rotation, unless this is taking care of an integrated in to a complete pattern, your rotary chain is never going to be complete and you are never going to reach your up to mark athletic performance, specially when it comes to transverse plain, post-transverse which dominates all athletic sports. So final point, don't forget about your hips, hip internal rotation is the big key, spinal rotation comes second. So don't mistake this movement for this movement. That's spine, this is hips. This is good. That's no good.