The Rotational: How To Progress In The Rotational Movement

Two months post-injury, I can definitely see the importance of the rotational movement. Prior to that, I knew it was important as it was a functional movement and builds the core. However, I don’t think I saw it as a valuable movement to integrate into my training until physiotherapy.

Towards the end of the summer, I tore my hip muscles while deadlifting. At the time, I didn’t know it was a tear. Though I remember not being able to produce force with my hips. It was excruciating! I was not able to bend at the hip, sleeping and sitting was difficult. With physiotherapy, I was able to rebuild function and strength in my hips, by including the rotational movement pattern in my recovery. As I am slowly rebuilding my overall body strength to get back into powerlifting, I have made hip strengthening and this movement pattern an integral part of my programming. This injury is something that I don’t ever want to experience again. If doing things differently is going to help me stay injury-free and stay in this sport for a long time, then I’ll do what it takes.

What Are The Seven Functional Movement Patterns

There are seven functional movement patterns that your body performs on a daily basis in everyday activities. Each of these movement patterns are unique and teach us something different about our body’s ability in relation to the movement. These movements include the: squat, hip hinge, lunge, push, pull, gait, rotation and the bonus, the hip thrust.

You may not realise that turning your body from one side to another is a pattern that our bodies perform on a daily basis. Movements such as sitting up or rolling in bed and swinging a bag are ways that we rotate often. In powerlifting, you don’t need rotational power but it is a movement that is often neglected in strength sports.

Altogether, these movements target all the muscle groups and optimises your body to perform and function at its best. Everything that you do in the gym mimics patterns that you do outside of the gym unconsciously. Moreover, once you start to change your perspective and see exercises as movement patterns, you’ll realise that there are multiple exercises that fall under the umbrella of the hip hinge or the pull. Then, you will be able to design a training programme that allows you to build strength for optimal performance in and out of the gym.

Check Out Pinterest Functional Movement Series

What Is The Rotational Movement Pattern

The rotational movement pattern is when you train your core by rotating your torso. Most people think the core is only the abdominal muscles but it is so much more than that. Your core muscles include the tissues that are wrapped around the spine, the hip and torso that help stabilise your midsection. By stabilising your midsection, you are able to jump, run, lift weights.

The rotational movement can be broken down into two parts: the rotational and the anti-rotational. The former includes exercises that allows the body to rotate whilst the latter is resisting against the rotation. An example of the rotational are the plank pull throughs and medicine ball throws. An example of the anti-rotational are pallof press variations, single leg deadlifts and lunges with a twist. These exercises challenge your core muscles to remain stable even when your arms or legs are moving.

Regardless of your goals including both the rotational and the anti-rotational movements, will not only make you into a stronger athlete but will benefit you as you get older.

How Does Rotational Strength Benefit You

When you are in the gym training for strength, power and mass, your muscles get stronger. Your bones get dense and the ligaments thicken as a result. However, the muscles, the tendons and the fascia also need to be strengthen too. This is where rotational strength comes in. It strengthens and trains the smaller muscles that tend to be neglected. When you incorporate this movement pattern into your training, you are unifying all that strength together and that makes you more resilient in and out of the gym.

In terms of my injury, I think it could have been avoided if I didn’t only train in one plane. It’s a lesson that I have learnt in the last couple of months to train in multiple planes, including the rotational plane. This means adding exercises that decompress my joints, improve movement symmetry and reduces muscle imbalances. The more intentional you are to training your body in a rotating pattern, the more strength, mobility and stability you will have in your lifts.

How To Progress Efficiently In The Rotational

Progressing efficiently in the rotational movement pattern is very simple and doesn’t require you to do a complete 360 in your training programme. Integrating a few exercises a week either as a part of your warm up, accessory work or your core/conditioning routine is all that is needed. Over time, you will see improvements with your performance and functional strength.

Exercises To Add In Your Warm Up

• Medicine Ball Slam
• Woodchoppers

Accessory Rotational Exercises

• Landmine press with rotation
• Walking lunges with a thoracic spine rotation
• Single Leg Deadlifts
• B Stance Deadlifts with rotation

Exercises To Add To Your Core & Conditioning Routine

• Plank to side plank
• Contralateral marches
• Pallof press
• Plank pull throughs

Final Thoughts

I’m a complete beginner when it comes to incorporating the rotational movement pattern into training programme. After an excruciating injury and physiotherapy, I’ve realised how valuable it is to train it as it is one of the seven functional movements that the body performs on a daily basis. It can be broken down into two parts: the rotational and the anti-rotational which challenge your core muscles to remain stable as your limbs are moving. In addition, strength in this movement is beneficial for you as it makes you into a stronger athlete. By training the smaller and often neglected muscles, you become more resilient in and out of the gym. Try to integrate a few exercises a week into your warm ups, accessory work and core routine to progress in these three areas: strength, mobility and stability.

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I hope that this post has encouraged you to integrate the rotational movement into your training programme especially if you are a powerlifter. It’s a new week, so let’s go into with confidence in our fitness routines and beyond! Make sure to hit that subscribe button to join the community and never miss out on a post. Find me on Instagram, Pinterest and TikTok for more powerlifting and wellness content.

Until next time,

Folakemi