Rotation vs. Anti-Rotation Exercises: What's The Difference?

core stability 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

  • Focus is on Dynamic/ mobility demand on t-spine and scapular muscles⁣
  • ⁣ Emphasizes the Global Stabilizer muscles
  • ⁣ Includes sport specific movement pattern⁣
  • ⁣ Typically has higher recruitment of obliques, deltoids, lats, erectors. ⁣


Anti-Rotation:⁣ like contralateral carries or marches

  • Focus is on proximal stiffness⁣
  • Emphasizes Local Stabilizer muscles
  • ⁣ 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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