Spinal rotation in resistance training

Same same- but different.

In these 2 videos I demonstrate resistance exercises that are awesome if you also like to integrate a large range of motion (ROM) in your strength practice. Both of them have a great availability of spinal rotation.

• Single arm row on bench

• Side lying twist

In the video I demonstrate in two different angles. Pay attention to how similar rotation around the torso the two exercises will achieve. When you twist the spine try to engage all levels (lumbar, thoracic and cervical) and resist the movement from the lower and upper limb.

SINGLE ARM ROW

In the single arm row on the bench allow the weight to descend (eccentric phase) towards the floor as much as possible. At the same time you gonna resist the with the supporting arm (placed on the bench) and the lower body.

SIDE LYING TWIST

Same principles in the side lying twist. Here I intertwine the legs (in yoga this posture is called Eagle Legs) to anchor the lower body on the ground. You can also keep them parallell or use blocks between the feet and knees. The arm holding the dumbbell or kettlebell is vertical during the movement. Roll down the spine towards the floor in the eccentric part of the movement. Maintain the other arm and shoulder on the ground (here you can also hold a weight).

Choose relevant and individual choice of weight/set/reps/% of 1RM.

Let me know if you have any questions!

//Magnus Ringberg