Core Rotation Strengthening
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These exercises will strengthen your core and increase your endurance to help you finish the 18th hole like it was your first!
Hi guys, RST instructor Damian Taglione here with the rotational exercises for the core series.
So the first exercise that we're going to do is a standing oblique rotation.
So Mike has a six pound ball.
You really don't need a ton of weight on this, But this is definitely goes hand-in-hand with RST instruction as far as kind of twisting and making sure the obliques are engaged.
So what I'm going to have him do is first off, I want the feet two to three inches outside of neutral joint alignment.
So a little bit more narrow on your feet.
So if you jump straight up and down, think about two inches outside of that.
We're going to be in a good position.
Okay.
So more or less kind of thinking about at a dress how we would look.
Okay.
So we're not overextended.
Belly is nice and tight.
Knees are nice and soft.
So I'm going to have him pull that ball, bring it right in the middle of the chest.
And I'm only going to have him thinking about pulling this shoulder behind his head.
Okay.
He is doing nothing with his shoulders and his hands to push that ball across.
So a checkpoint is that ball is staying directly in the middle of the chest, but he has pulled this shoulder all the way back.
He's made almost a full turn.
Ideally, when we do this, we're trying to get that back nice and flat to the target.
So about 90 degree rotation.
But if we check, he's in good position right here, right in the middle.
So I'm going to have him come back to the middle with the rotation, pause, stop, And then keep the hips nice and quiet, and just rotate by pulling this shoulder back behind your head.
Let's go the other way.
Good.
So we're really coiling up the obliques and he's effectively kind of rotating around his spine.
He's not pushing.
He's not using a lot of shoulders.
It's a pull behind the head.
Okay.
So let's do one where you're facing away from the camera so you can see the back.
So feet two to three inch outside of neutral joint alignment, belly button's pulled in.
So if we just take a look at what the spine's doing and he pulls pretty solid.
So the spine is staying directly in the middle.
He's coiled up the obliques.
He's staying nice and tight, a little bit more of a turn.
And that's basically kind of what we're looking for.
So go back to the middle and let's get one more again that same side.
Pulling the shoulder back behind the head.
Excellent.
Good.
So let's face, let's do one more just facing head onto the camera.
Nice and soft.
Belly button's pulled in through the back and go ahead and rotate.
Excellent.
So shoulders should be almost facing directly towards the camera.
Back has, spine has not moved.
He's rotated around the spine.
All right.
Good.
Relax.
All right, guys.
Second exercise in the rotational series.
So this is a variation on the exercise called a Russian twist.
We're going to change the angle a little bit to get a little bit more rotation, But we're still heavily focusing on the obliques and the abdominal muscles to be the primary mover here.
So he's going to be sitting on his butt.
He wants to lean his back back to about 45 degrees.
And that ball is more or less going to be in front of the chest.
Okay.
There's no real standard.
If he's here, that's okay.
Or if he's too far back here is okay.
We're still really hitting this guy.
Okay.
Pulling the belly button in, ribcage is pinched.
So sort of maintaining that hollow position again.
I'm having them rotate over.
Just a little rotation.
And then pausing in the middle.
Nice back to the other side.
So we can see there's a lot of stress going on here through the belly.
That's it.
So the recommendation on this is first off, making sure your back stays at 45 degrees.
If you want to make it more difficult, you can lean back, but I wouldn't recommend too much more than that.
So three reps, I'm sorry, three sets of 10 repetitions each side.
So here and back is going to be one.
And it's basically that same sort of tempo we've been doing for most of these exercises.
We're just going to be two seconds over about two seconds back to the middle.
And each repetition is going to be nice and controlled.
So we're not doing a lot of fast movements here.
It's all very tight and controlled exercises and movements.
All right guys, here on the third exercise for the rotational series.
One of my favorites is going to be called the airplane.
So what I'm going to have Mike do is basically going to be in a staggered stance.
So that weight is going to be loaded over that front ankle.
Nice and soft knee.
So we don't have to quite balance all the way.
So you can put that toe down.
So I have them a little bit farther than a dress.
The weight is loaded on that front leg.
So we are stable, but that back leg, we really don't want too much weight on.
It's just more to kind of counterbalance.
So both arms are fully extended.
Shoulder blades are going to be depressed down and in.
Okay.
So we're nice and tight in this position.
Then we're going to think about opening one hand and trying to get this nice straight line all the way down from hand to hand here.
So we're going back in and then other side.
Yep.
So we're really pulling those shoulder blades in together nice and tight.
Excellent.
So if you have any trouble with rotation and tightness through the pecs, this will hopefully open up the shoulders and the front of the chest.
So this is the easier variation.
Now, the way to progress this movement is if we just simply take that back foot off the floor.
So let's see when off the floor.
So we're balancing.
That left glute is really firing to hold that balance and we progress that movement.
Good.
Go ahead and relax.
So the next is a further progression to this.
It's going to be a full rotation instead of single arms.
So he's going to get at address more or less again.
Back to the balance position, where that back toe is down.
And we're going to get a full rotation from here and all the way around.
Yep.
And then back.
Good.
Excellent.
So the next thing is progressing this movement again.
So we're back to the balance on that left leg.
Weight is going to be loaded over that front ankle so we ensure that glute is firing.
So we're starting here.
Shoulder blades squeeze together and then we're going to effectively rotate at the torso.
Boom.
Full range of motion.
We've opened up the chest.
Back gets full 90 degrees open and a full rotation all the way through.
Okay.
So we're going to do three sets.
Whatever your skill level is going to be, Whether you're at the beginning stages where you're just kind of working on opening up the chest, or we've advanced to just the single leg balance with the full rotation.
It's going to be three sets of 10 repetitions.
So every time you rotate here and back, it's going to be counted as one.
More so on the left side.
Nope.
More so on the left side.
That's one important aspect guys.
So in golf, especially RST, the big focus is going to be primarily hitting this left side and stabilizing that left glute.
So all these exercises in this airplane is going to be just on that left side.
stephen
Craig (Certified RST Instructor)
Robert
DAMIEN
Chuck
Andre
Richard
Terry
Carver
hamilton