Dynamic Torso Rotations with Rope Ball
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Instructions
Submitted by:
Justin Leonard
Last updated: 5/1/2013
This exercise works the oblique muscles, which are located on each side of the abdomen (rectus abdominis). They are activated during trunk rotational movements. Dynamic torso rotations or "twists" are a great way to work not only the obliques, but also several muscles of the upper body and hips.
Because of the power and speed needed to perform this exercise, the hips and virtually all upper body muscles are also involved. A significant amount of power must be generated in order to rotate quickly in one direction, then stop and rotate in the opposite direction.
Instructions:
Grasp the rope ball. Use gloves if needed. Stand with your feet slightly wider than shoulder width apart. Swing the rope ball across your body from side to side. If done correctly, the ball should hit the back of your arms/shoulders with each swing. Perform this exercise for 20 to 30 seconds. Repeat as needed.
Tip: Tie a knot in the rope to prevent slipping. Alternatively, you can swing the ball from the loop (Note: Some ropes will not have a loop).
Because of the power and speed needed to perform this exercise, the hips and virtually all upper body muscles are also involved. A significant amount of power must be generated in order to rotate quickly in one direction, then stop and rotate in the opposite direction.
Instructions:
Grasp the rope ball. Use gloves if needed. Stand with your feet slightly wider than shoulder width apart. Swing the rope ball across your body from side to side. If done correctly, the ball should hit the back of your arms/shoulders with each swing. Perform this exercise for 20 to 30 seconds. Repeat as needed.
Tip: Tie a knot in the rope to prevent slipping. Alternatively, you can swing the ball from the loop (Note: Some ropes will not have a loop).
Step 1
Grasp rope ball. Place feet wider than shoulder width. Swing ball across body with speed and power. Perform for 20 to 30 seconds.
Exercise Details
Difficulty Level MEDIUM
The Dynamic Torso Rotation with Rope Ball is a medium difficulty exercise.
Target Muscle
Obliques
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