Rotation vs. Anti-Rotation Exercises: What's The Difference?
Jun 08, 2022
How should I be training my core?
You should be including rotation and anti-rotation movements if you want to train your core.
Rotation: like cable wood choppers
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Focus is on Dynamic/ mobility demand on t-spine and scapular muscles
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Emphasizes the Global Stabilizer muscles
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Includes sport specific movement pattern
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Typically has higher recruitment of obliques, deltoids, lats, erectors.
Anti-Rotation: like contralateral carries or marches
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Focus is on proximal stiffness
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Emphasizes Local Stabilizer muscles
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Typically has higher recruitment of multifidus, rectus abdominis, transverse abdominus, and quadratus lumborum.
A comprehensive core training strategy typically involves some amount of each.
Practical life application
56 year old already stiff as a board and wants to play softball? Probably emphasize dynamic rotation with this client.
32 year old hyper-mobile powerlifter with 65 degrees of active T-spine rotation? Probably prioritize anti-rotation and developing stiffness with this client.
Support & Courses Available
Ready for even more support? Our Program Design 101 Course teaches you exactly how to select movements for different client types and provides sport-specific examples, and even includes done for you programming templates by phase. Click the link here to check it out.
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