Postural strength is a very important factor in sports performance. Not only does a strong trunk protect our internal organs from injury, but if we are able to maintain a stiff torso while being put under external forces—think of a rugby union prop at scrum time, a strongman under a yoke, or something more rotation specific like a discus thrower—then we can protect our spine from moving in ways that are not intended.
 
Building strong external obliques is not just for bodybuilders, or combat athletes looking for protection from crippling liver and kidney shots, but also by athletes of all sports to develop strength in an upright position and the ability to create high amounts of force during rotation.
 
For sports like baseball, discus, hammer and shot put throwing, training for rotational force is a no-brainer as it closely mimics the actions of competition. But using this training for anti-rotational purposes can be key to success even in events like sprinting, where minimizing torso spin is critical to creating maximal downward force.
 
Rotational work sometimes gets negative reviews because if done poorly it can place a high amount of stress on the spine, but if done correctly, by allowing hip movement, it can be highly effective for sports performance and transfer of power. It also helps to maintain a strong posture as training rotational force helps to strengthen anti-rotational properties, or our ability to stay facing forward and upright under external force.

With my athletes, I like to approach trunk training from three different areas:

1.  rotational strength exercises
2. anti-rotational strength exercises
3. offset load exercises

Let’s have a look at a few exercises for each type.
 
Rotational – exercises where the trunk rotates
 
Russian Twist

This can be done either seated on the floor, or using a decline bench to increase the intensity on the lower abdominals, hold a dumbbell or weight plate in your hands, and rotate side to side under control. If you’re performing the exercise while seated on the floor, keep your feet elevated. However you do it, make sure to maintain a good posture.
 
Medicine Ball Rotation Throw

Holding a medicine ball or slam ball, stand perpendicular to a solid wall and throw the ball as hard as possible against the wall while rotating at the hips. You can also throw to a partner rather than against a wall. You can also use the rebound (or throw back from your partner) to gain anti-rotational strength by absorbing the impact.
 
Woodchop

This exercise can be done with a cable machine, resistance band, or even a weight plate. If you are using a cable or band, stand perpendicular to the fixture and turn at the torso, allowing hip rotation, and push away. Control the movement on the eccentric until complete.
 
Anti-Rotational – exercises where the focus is to prevent rotation
 
Pallof Press

Using a cable machine or resistance band, start similarly to a woodchop, but hold the attachment at the torso. Maintaining an upright posture, press the attachment away from your body until your arms are locked out in front of you, and then return. This completes one rep. Ensure you maintain an upright posture throughout; do not allow the resistance to turn your body. Increase the difficulty by using higher strength bands, standing on one leg only, or pressing the band/cable over your head instead of just out in front of your chest.
 
Plank Variations

Hold yourself off the floor using your forearms and toes, creating a straight line from your shoulders down to your feet. Do not allow your hips to sag, or to lift too high – create constant tension in the abdominals and glutes to maintain posture. Variations include side planks, and changing the number of points of contact with the floor (e.g., two feet and one hand, two hands and one foot, etc.). To make this exercise more challenging, you can try adding additional weight across the lower back, or perform hip drops to either side.
 
Rollouts

Using an ab-wheel or loaded barbell (light to begin with), kneel on the floor and roll forward maintaining a strong posture. Do not allow your hips to break the line either by sagging or lifting. Continue forward until you feel you cannot hold position, and then return to the start. To increase the intensity, you can progress to starting on your toes.
 
Hollow Hold or Rocks

This exercise is almost the opposite of a plank position. Start by lying on your back and lifting your arms and feet off the floor at full extension. Aim for a posture that maintains a gentle curve, like a saucer dish. During the hold, focus on maintaining constant tension in your abdominals. The same applies during the rock, but try to create some momentum so you gently rock back and forth like a see-saw. Increase the difficulty by extending the duration, or by adding additional weights to hands and legs.
 
Offset – exercises that create stress through misbalance
 
Suitcase carries

This is essentially a one-handed farmers walk, so grab a heavy dumbbell, kettlebell, or farmers handle and walk for a set distance. The difficulty here is maintaining an upright posture under an uneven load, so focus on staying upright and maintaining tension through the mid-section.
 
Uneven Farmers Walks

Using farmers handles, kettlebells or dumbbells, but the alteration of having different weights in each hand. This places higher stress on one side of the body, so it is important to create tension and maintain posture.
 
Overhead Walks

Holding dumbbells, a loaded barbell, or a yoke frame above your head at lockout, walk forward for a set distance. The yoke frame will be the most challenging of these, as it will start to sway forward and back, risking the integrity of your posture, so it is essential to brace throughout and focus as much as possible on maintaining correct form.
 
My programming suggestion for these exercises is to include one or two of each type within your weekly program. That way you can ensure you are training all properties necessary for a strong trunk.
 
There are many more exercises you could add to each of these different sections, but I would suggest starting with these and then branching out from there. Ensure a solid focus on technique. When doing rotational work, remember not to twist too far or too fast, and, when applicable, turn your hips with your torso.
 
Hours upon hours of crunches are a thing of the past for athletes, but make sure you take a 360-degree view of strength by including rotational and anti-rotational exercise as part of your programming. Plus, it will help you look pretty good for summer. Always a bonus, right?

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