Around eight years ago, my friends got together for a slow-pitch softball game. Although I hadn’t swung a bat in years, I managed to crank out five out-of-the-park homeruns that day. One of them cleared the fence by at least a hundred feet. I was pretty surprised…as were my friends. My hitting power sky-rocketed from just getting stronger in the gym. I didn’t do any form of “sport-specific training,” I just got strong at exercises such as squats, deadlifts, walking lunges, back extensions, bench press, weighted dips, military press, chin ups, bent over rows, and one arm rows. Times like these made me realize the importance of strength as it pertains to unleashing your maximal power potential.
Since this time I’ve trained a whole-lotta people, I’ve read a whole-lotta books and articles, and I’ve continued to train hard myself. And I still believe that just getting stronger at basic, compound movements is critical for power. However, power is directional specific, and while strong muscles will get you pretty far, you can get a little bit further if you engage in some specific forms of strength training. I believe that in order to achieve optimal rotary power, one must get strong at big, compound lifts, while also performing rotary strength exercises, rotary power exercises, and practicing specific sports skills.
Below are five excellent rotary exercises that will help maximize your explosive rotational power.
1. The Explosive Rotational Landmine
This is quite different than the normal landmine. Notice the footwork. This allows you to move around the bar and reposition yourself so you can get maximum explosiveness on each rep. Make sure you put the women and children to bed before attempting this exercise – it’s no joke!
2. Overhead Lateral/Rotational Press
This is an amazing core exercise that works the core as a lateral flexor and a rotator.
3. Band Hip Rotations
I’ll keep ranting and raving about this exercise ’til I’m blue in the face. It’s a very difficult exercise to master. You have to set up with your body angled inward a bit toward the line of pull of the band. This way you keep constant tension on the hip rotators as you twist. To reiterate, you don’t line up facing the band, your back foot is further away from the band than the front foot. This exercise activates the glutes like crazy, trains the glutes in their hip external rotation function, and “bridges the gap” between the weightroom and the field. It works the hip internal rotators on the front leg, hip external rotators on the back leg, internal obliques on one side, and external obliques on the other side. It’s the best core exercise that you’re not doing at the moment! If you don’t feel this working the glutes big-time then you’re doing it wrong. Keep working it until you get it right. Monster-mini jump stretch bands work best for this exercise.
4. Low-High Rotary Pull
Here’s an excellent core exercise that works the lower body, core, and upper body pulling musculature in one movement.
5. Low-High Rotary Press
Here’s an excellent core exercise that works the lower body, core, and upper body pressing musculature in one movement.
Hopefully this post has given you some ideas as to how you can go about increasing your rotational power through specific rotary strength training. Spend some time on these and you’ll be belting home runs out of the park like McGwire in no time!