The twist movement pattern is a great exercise that I feel is very underutilized.
Probably because it is not a sexy exercise to do, but it has so much carryover since there are many exercises that combine the twist with other of the Primal Pattern Movements we have been talking about. Take just throwing a ball. This can be broken down into a push, twist and lunge. That is a whole lot going on at once that your body really better be able to handle so check out what we have here to get you twisting.
Prone Ball Roll
Here is a great way to introduce the twist movement pattern. Just lie down with your chest on the ball, hug it and turn side to side. Very simple and effective when building up your twist.
Prone Twister
Here is a great way for swimmers to twist since the lower body is in an open chain and must stabilize the ball. Get in pushup position on the ball and turn your feet side to side. Be sure that your inner and outer units are strong enough to handle this or just slide the ball in closer to your trunk.
Swiss Ball Russian Twist
I am a big fan of this to work on hip stabilization with a twist introduction. It is also great for getting the spine to rotate very well. Lie on your back on the ball and keep the hips up. Start with your arms straight in front of you and twist up onto one shoulder. Pause here and transition to the other shoulder making sure to keep the movement smooth.
Supine Lateral Ball Roll
Here is an exercise you can get a lot done with. Not only will it help with your bend and squat, but also brings into play the pull and twist as well. Start again on your back on the ball with your arms straight out to the side. Keeping your shoulders square to the floor shift your shoulders and feet to one side, hold and then return to the other side.
Bodyweight Woodchop and Cable Woodchop
This is one of my favorite exercises overall. I recently introduced it to one of my occasional training partners and he was amazed when we did it heavy what it did for him throughout his entire body. The movements are the same, except with the cable woodchop start perpendicular to a cable machine and grasp the handle with your outside hand first. You will take a little wider stance and start with your arms up toward the weights. Your weight will be about 70% to that foot and you will shift it as you drive your arms down and through so that your hands are now on the outside of your other foot. Return and repeat, but be ready for how much control of the inner unit and outer units this takes as well as being proficient in the lunge and push patterns.
Time for you to get out and do your best Chubby Checker impression. Yes, I love oldies so get used to the references.
Have a Great Day!
Nick Horowski