Rotational Core Training Menu
You should consult the two lowest threshold rotational core exercise progression lists:
Crawling (Birddog) Variations
- Alternating 6-Pt Birddog → once you've cleared single limb movement, this is the rotational staple of McGill's Big 3
- Birddog Flossing → combines the staple with elements of the cat-camel drill, killing 2 birds with one stone. 1) Rotational stability 2) Mobilizing Spinal Fluid
- Birddog Pulses → adds a dynamic elastic element to the stable version
- Alternating 4-Pt Birddog → reduces the base of support, making the staple version a lot harder
- Crawling In Place → alternating 4-pt birddog but as a precursor to movement intent
- Forward & Backward Crawling → progression from crawling in place, backwards crawling is harder
- Lateral Crawling → directional variation of crawling
- Ipsilateral 6-Pt Birddog → something to strive for; Reduces base of support, makes the conventional version a lot harder and more lateral in nature
- Birddog Row → adds posterior load to rotational stability
Deadbug Variations
- Supine Heel Slide → easiest deadbug variation, to the point where I don't even call it a deadbug yet
- Deadbug Heel Tap → feet in the air, but knees bent so easier than typical deadbug
- Deadbug → the defacto standard version, bent-to-straight leg
- Arch-Supported Contralateral Deadbug → good option for the flexion intolerant if you don't have a towel or can't use an RNT version
- Straight Leg Deadbug → hardest variation outside of adding ankle weights or dumbbells to the hands
- Deadbug Get-Up → a way to add load to the deadbug in even more of a rotational capacity, great introductory exercise for learning the get up
Pallof Press Variations
These are arguably anti-rotation or rotation oriented core training exercises and not lateral core work directly, but it's a grey area I'm going to include on both pages. The vertical variation is more lateral core, the horizontal more rotational. Both are challenging for different reasons and worthwhile.
- Tall Kneeling Cable Pallof Press → (band version) one of the least supportive positions, typically the best version to start with (assuming you're okay kneeling) because it keeps resistances low
- Tall Kneeling Vertical Band Pallof Press → moving the hands vertically makes this more lateral core training and is generally harder
- Half Kneeling for both the above is an option, but is more stable and can tolerate more resistance
- Standing Cable Pallof Press → squat stance standing is actually one of the easiest pallof positions but good if your floor surface is undesirable
- You can also do split stances in the standing position for both horizontal and vertical variations
Get-Up & Windmill Variations
One of the best ways to train rotation in the absence of cables/bands. Once you know how to do a get-up I question ever using a crunch/sit-up for anything that isn't a warm-up.
- Half Kneeling Windmill → How I teach the windmill, easiest version, good intro to higher parts of the get-up
- Windmill → very advanced, need to show high competency in half kneeling version first
- Half Kneeling Side Press → more of a press targeting the lateral deltoids with core training benefits really, learn from the half-kneeling position so that you know how to move the spine
- Side Press → the same just standing and harder to execute with good technique, be very comfortable with the half kneeling version first
- 1/4 Get-Up → Just the rolling part really like a deadbug version but with the proper leg setup, AKA a unilaterally loaded rotational/rolling crunch
- Half Get-Up → Adds the second part of the lift to the equation, bridging up onto one hand
- 3/4 Get-Up → Adds the third part of the lift to the equation getting to the bottom of the split squat
- Get-Up → Probably my favourite free weight core exercise in that it hits a little bit of everything in every plane, under load
Chop & Lift Variations
Probably my favourite core exercise grouping in that rotational control, stability and power are so important and this trains all those qualities in pretty stable spinal positions. I think being comfortable with the pallof press is a prerequisite most of the time.
- Half-Kneeling Bar Stability Press → good anti-rotation precursor to the more rotational chop/lift sequences
- Half Kneeling Bar Stability Row → the opposite of the above that I somehow don't have a video for
- Half Kneeling Cable Chop (w/bar) → long lever lowers the weight you can use, makes this harder to do
- Half Kneeling Cable Lift (w/bar) → ditto, just opposite movement pattern
- Tall Kneeling Cable Chop (w/rope) → more PNF in nature, permits more natural rotation of the shoulder but is also easier, stronger than chop bar alternatives
- Tall Kneeling Cable Lift (w/rope) → ditto, but opposite pattern
- Long Lever Half Kneeling Rope Chop → if you don't have a chop bar, you can do this with a rope
- Long Lever Half Kneeling Rope Lift → effectively the opposite that for some reason I don't have a video for
- Side Step Cable Chop → the most dynamic option I have a video for
- Side Step Cable Lift → ditto
You can also do these in a standing split stance, squat stance and step-up stance.