Exercise of the Week: Power Hip Rotation | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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 an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Kyle Lowry's 12-Week All-Star Training Program

The Simplest Bodyweight Workout Ever

3 Explosive Exercises Designed to Increase Pitching Power

4 Sure-Fire Ways to Build a Strong Core

5 Isolation Exercises Your Workout Is Missing

3 Nordic Hamstring Curl Exercises to Boost Your Performance

4 Deadlift Variations to Increase Your Pull

Top 5 Baseball Strength Training Myths

Build Full-Body Strength With 5 Suspension Trainer Exercises

Master the Lateral Lunge to Improve Your Hockey Stride

3 Sandbag Training Mistakes Athletes Make

Develop Core Strength for Throwing

5 Softball Catcher Drills for Throwing Power

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Make Lifts More Challenging With Resistance Bands

7 Strategies for Faster Workout Recovery

Don't Train Your Arms Until You Can Do These 4 Things

Dominate Your Bench Test With This Strategy

How Often Should You Vary Your Exercise?

Improve Soccer Agility with Lateral Strength Exercises

10 Ways to Get Stronger With a Sandbag

7 Ways to Work Out Competitively Without CrossFit

Break Through Plateaus With the 1-10 Drop Set Method

Blast Through Plateaus with Tempo Sets

Never Bench Press With Your Feet in This Position

Perfect Your Squat Technique With the Unloaded Squat

Reach New Training Heights With Resistance Band Exercises

Mike Boyle's 5 Tips for More Effective Workouts

How to Design a Greco-Roman Wrestling Training Program

4 Exercises to Build True Lacrosse Power

Notice On-Court Results With This Basketball Core Workout

3 Post-Activation Potentiation Combos for Explosive Strength

4 Lifts to Build Wrestling Strength

7 Best Lower-Body Strengthening Exercises

How Functional Training Has Overly Complicated Strength Training

These 3 Single-Leg Movements Will Improve Your Squat Technique

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Get a Ripped Core With 6 Advanced Dead Bug Variations

The Best Single-Leg Exercises for Youth Athletes

7-Exercise Core-Blasting Workout

7 Exercises That Safely Build Shoulder Strength

Get Faster by Improving Your Core Mobility

A Better Way to Train Your Core