Exercise of the Week: Power Hip Rotation

July 27, 2011

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. This week we highlight the Power Hip Rotation, a full-body movement that develops strength in the hips and improves core stability.

Who’s Doing It

  • NHL defenseman Mike Green
  • NHL defenseman Duncan Keith

Muscular Benefits

  • Increases lower body muscle strength, particularly in the glutes and quads
  • Increases core strength in the abs, obliques and low back
  • Improves balance and stability when controlling the weight

Sports Performance Benefits

  • Improves the connection between the lower and upper body for more efficient force transfer from your legs and hips to power upper body movements—like a tackle, baseball swing or slap shot
  • Improves the core’s ability to stabilize the spine, which reduces the chance of injury to the lower back
  • Improves overall trunk stability

Power Hip Rotation Description

  • Assume athletic stance with hands in front of chest holding top end of weighted bar in Landmine Machine
  • With control and keeping arms straight, rotate trunk to lower bar to left hip
  • Drive up through hips and rotate trunk to return bar to start position
  • Repeat in a fluid movement to opposite side
  • Repeat for specified reps

Sets/Reps: 3x5-8 each direction

Coaching Points

  • Keep back flat and chest up
  • Rotate with hips and use lower body to move weight

Which exercise would you like to see featured as an Exercise of the Week? Tweet us at @STACKMedia and let us know.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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