Building an Athletic Core with Anti-Rotational Exercises

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Bulletproof your core and become immovable

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Core strength is essential for us to move and perform well. If we lack in core strength, we will be unable to transfer force efficiently and can be more susceptible to injuries. This is especially so in contact sports or sports which requires a lot of force production like wrestling, rugby etc.

A strong core helps to better brace the spine for stability and this helps to protect the spine during unwanted motion. Taking an example from sport: If an opponent pushes you and you do not have strong core stability, you will not be able to resist his force on you. This will lead to your body getting moved out of position and this can provide a significant advantage to your opponent who can then score on you or even worse, you might get injured. Thus, it is vital for athletes to develop a strong and bulletproof core in order to improve performance and reduce chances of injury.

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Bulletproof Your Core

Instead of performing hundreds and thousands of crunches and sit-ups like in Rocky (although they have their place), here are some better and more functional core exercises for you. Anti-Rotational exercises can help train the core by resisting a force trying to move our body out of place and will help us learn how to stabilise our hip and spine during movement. Here are 8 different anti-rotational exercises of different levels that you can perform in order to build a stronger core.

Build a bulletproof core


  • You can perform these exercises as a warmup/activation prior to your workout or as a separate core segment.
  • As you perform these exercises, try your best to avoid shifting of the spine and hips.
  • Keep your body straight and muscles tight. Squeeze your scapula and glutes as much as possible to maintain a neutral spine.
  • Remember to perform sets for both sides of the body as these are unilateral exercises.
  • There is no need to rush or add heavy loads to these exercises. Aim to improve slowly and perform these movements under control before progressing in terms of repetitions/time/load.

I personally use these exercises as activation for my trainees. Try them out and let me know how you feel! Train hard, train smart and let’s get stronger tomorrow.

Author: Leon Tan, CSCS

I'm a certified Fitness Coach with a degree in Sports Science. I am passionate in Health, Fitness and helping people become a better version of ourselves.

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