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ROTATIONAL EXERCISES – DO YOUR WORKOUTS MAKE YOU MOVE IN EVERY DIRECTION?

Updated: Dec 7, 2023




In every day life, we move forward and backward. We move side to side. We move up and down. We rotate.

We move in EVERY DIRECTION.

Yet all too often our workouts don’t force us to move in all the different planes of motion.

And how functional is it really to train only one plane of motion?

NOT FUNCTIONAL AT ALL!

Our workouts should make us feel and move better, which means we need to move in every plane of motion like we do in every day life.

The three planes of motion that we move in every day are the:

  • Sagittal – This plane divides the body into right and left sides. Movements in the sagittal plane are flexion and extension. You can move forward and backward or up and down.

  • Frontal – This plane divides the body into front and back sides. Movements in the frontal plane are abduction and adduction. You can move side to side.

  • Transverse – This plane divides the body into top and bottom halves. Movements in the transverse plane are rotational, both internal and external rotation.

All too often though the Transverse Plane is neglected in our workouts.

Most of our workouts include Sagittal Plane movements (squats, deadlifts, pull ups and push ups) with a few movements in the Frontal Plane (side lunges, side shuffling, chest or back flyes).

But all too often we neglect ROTATIONAL MOVEMENTS.

Are you doing rotational exercises in your workout?

Sledgehammer Hits

Woodchoppers

Battling Ropes


Hanging Leg Raises with Circles


Med Ball Hip Throws


Rotational Lunges


Landmine Deadlift to Press


Russian Twists


Turkish Get Ups



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